Move More This May: 5 Simple Ways to Boost Your Daily Movement
Gentle, practical tips for busy lives — plus how The Octagon Clinic can support your journey to staying mobile and pain-free.
Let’s be honest — most of us want to move more. But between long workdays, parenting duties, or just feeling stiff and sore, it’s all too easy to slip into a sedentary routine without even realising it.
This May, The Octagon Clinic is here to encourage you to prioritise movement — and we’re not talking marathons or intense workouts (unless that’s your thing). Instead, we’re focusing on small, realistic changes that help you move more every day without turning your life upside down.
Whether you’re desk-bound, a busy parent, or keen to stay active as you get older, these five gentle tips are easy to fit into your day — and incredibly effective.
1. Stand Up Every 30 Minutes
Sitting for prolonged periods harms posture, joints, and energy levels. Research shows that breaking up sitting time with short bouts of standing or movement improves circulation and reduces discomfort (Thyfault & Booth, 2011).
At The Octagon Clinic, we see many clients suffering from neck, shoulder, and lower back stiffness caused by prolonged sitting. Setting a timer or using a smartwatch reminder to stand every 30 minutes — even if it’s just to stretch or walk to the kettle — can make a huge difference.
If stiffness or back pain are already affecting you, our chiropractic team specialises in diagnosing and treating musculoskeletal issues. Through hands-on adjustments and personalised care plans, we help reduce pain and improve posture, so you can stay comfortable throughout your day.
Book a chiropractic consultation →
2. Turn Everyday Tasks Into Movement Opportunities
Adding small movements to routine tasks, such as calf raises while brushing your teeth or squats while waiting for the kettle to boil, can help increase your daily activity without requiring extra time (Dunstan et al., 2012).
At The Octagon Clinic, we encourage these micro-movements as part of rehabilitation and movement coaching. Our chiropractors and Pilates instructors tailor safe movement strategies to your needs, helping you build strength and confidence without risking setbacks.
3. Stretch Before Bed
Gentle evening stretches can ease muscle tension, improve sleep quality, and maintain joint mobility (Stathokostas et al., 2012).
Whether it’s neck rolls, seated forward bends, or cat-cow stretches, we ensure you’re doing the right exercises safely and effectively through our Pilates sessions and chiropractic advice.
4. Walk Your Errands
Swapping short drives for walks is a simple way to boost cardiovascular health, mood, and focus (Murphy et al., 2007). Even a 10-minute walk can make a difference.
If you struggle with walking posture or balance, our chiropractors can assess and support your musculoskeletal health to help you move more comfortably and confidently.
Schedule a chiropractic assessment →
5. Find a Movement Class That Fits You
Not all exercise has to be intense or exhausting. At The Octagon Clinic, we offer a range of movement classes designed to suit different abilities and lifestyles.
Our personalised Pilates sessions focus on core strength, posture, and injury prevention, making movement accessible and enjoyable for everyone.
Before you join, we provide pre-class assessments to ensure the activities suit your current fitness level and any past injuries.
Book your Pilates pre-class assessment →
Ready to Move More — Without Overdoing It?
At The Octagon Clinic, we believe movement should feel good — not painful or overwhelming. Whether you’re just starting out, managing stiffness, or aiming to stay active as you age, our team is here to support your body every step of the way.
From chiropractic adjustments to personalised Pilates and rehabilitation, we tailor our care to your goals and lifestyle. We don’t just treat symptoms; we help you build sustainable habits for long-term wellbeing.
Book your appointment today or pop in for a chat about how we can help you move more, with less pain and more confidence.
Let’s make May the month we all move a little more — every day. You don’t need to be perfect. You just need to start.
References
- Dunstan, D.W., et al. (2012). “Breaking up prolonged sitting reduces postprandial glucose and insulin responses.” Diabetes Care.
- Murphy, M.H., et al. (2007). “Walking: the first steps in cardiovascular disease prevention.” Current Opinion in Cardiology.
- Stathokostas, L., et al. (2012). “Effects of stretching on functional mobility in older adults: a systematic review.” Journal of Aging Research.
- Thyfault, J.P., & Booth, F.W. (2011). “Lack of exercise is a major cause of chronic diseases.” Comprehensive Physiology.
