As a therapist, I sit for hours every day, and as a constant, never-ending student, I’m always taking a class, working toward a certification, or deep in research. (A blend of my workaholic part, my lover-of-knowledge part, my student archetype, and my seeker archetype—with a sprinkle of obsessive qualities, of course!) So yeah, I sit—a lot. I’ve always worked out, and I have gym equipment at home, but after attending a health coaching webinar (I'm a health coach too) on the effects of prolonged sitting (spoiler: it’s as bad as smoking!), I realized I needed to move more throughout the day, not just in one workout session.
I’m telling my story because if you also find yourself sitting for long stretches, maybe you can relate. I love to sit and absorb information, research, write, and read. Honestly, grass could grow on me. But the truth is, I need to move. If you're still reading, maybe you get this too. Obviously, you want to consult your doctor or physical therapist (etc) if you have health conditions to make sure you're keeping yourself safe! You know your body!
I always encourage my clients to focus on what they can do—empowerment and resilience are key. So I had a little talk with my inner sloth part, who is totally okay with sitting still all day. While I love my sloth part, my physical and mental health is vital, and I needed to get my whole system on board with taking better care of my body. Instead of forcing myself into rigid, unrealistic routines, I searched for ways to create a plan that worked for me—and I encourage you to do the same.
Here’s what I came up with:
Set movement reminders. I walk on my treadmill or around the block every two hours for about 10-20 minutes, depending on the day’s schedule.
Short bursts of strength training. I do 10 minutes of calisthenics twice a day and keep 8- and 12-pound weights in my living room to use while watching TV or during casual activities.
Quick energy boosts. I run up and down the stairs, jump on my rebounder, or do another short movement break throughout the day when I feel sluggish.
Pair movement with enjoyment. My sloth part still resists, so I compromise. I listen to audiobooks while walking on the treadmill or taking a walk outside.
Make it fun. I was gifted an Oculus, and I love the Supernatural Fitness VR app. It’s challenging, fun, and forces me to be mindful (since I have to hit the incoming tear drops on time). If my mind is ruminating, I put on the headset and move to music for 15-20 minutes.
Vary movement throughout the day. I change things up using fitness apps with short, timed sessions.
I’ve been doing this for about a month now, and I’ve already noticed improved focus and energy. I clock about 90 minutes of movement a day—not all at once, but spread out, and not all intense, just consistent. Plus, three times a week, I still do a 45-minute cardio/weight workout to keep my endurance strong for hiking (because middle age isn’t slowing me down!).
The Importance of Movement
Movement isn’t just about fitness—it impacts mental clarity, emotional resilience, and overall health. Sitting too much contributes to stiffness, lower energy levels, and long-term health risks. Regular movement, even in small amounts, helps circulation, boosts mood, and enhances focus. It doesn’t have to be a workout—just moving more often is key.
Motivation: Shift Your Perspective
If you struggle to get moving, try shifting your focus from "I don’t feel like it" to "How do I want to feel?" The in-the-moment feeling might be resistance, but focusing on how movement improves your energy, focus, and mood makes it easier to take that first step.
Negotiating with Your Parts
If, like me, you have an inner sloth part who resists movement, find a way to compromise. My sloth likes to sit and read, so I allow myself that time and I integrate movement by listening to audiobooks. Finding a routine that works for you is key.
Small Choices Add Up
Resilience in movement, like anything, is about mindset. Instead of focusing on what you can’t do, focus on what you can. Small changes—getting up more often, taking short walks, stretching—add up over time. Resilience isn’t built overnight; it’s practiced daily until it becomes a way of being. If you don’t see big changes in two weeks, that’s normal. What matters is putting yourself on your own to-do list.
Balance and Joy Matter
Pushing yourself doesn’t mean guilt-tripping or forcing painful workouts. I redirect myself with the energy of abundance, not shame. I also take a daily rest break—30 minutes of pure rest or a nap, try to get out in nature or outside. And I prioritize joy every day. Some days, my joy is my movement as dancing for 15 minutes. And sometimes, joy is something as simple as watching my sage stick burn - so interesting, plus mindful movement.
Whatever your movement routine looks like, make it your own.
Your body and mind will thank you!
I do love sloths!!!