Five simple movements each morning, mobilising toes, rolling the arch, massaging sore spots, keep your feet moving well all day. Make it part of your routine.

The seated clamshell strengthens legs, hips, glutes and pelvis, and eases lower back tension. Just 5 reps, 2 sets a day, especially useful if you sit most of the day.

Rounded shoulders or a forward head often creep in gradually. Physiotherapy identifies which muscles are tight or weak and builds a plan to rebalance your body.

A 2023 UCL study found that swapping just a few minutes of sitting for movement improves cholesterol and heart health. Intensity matters more than duration.

A short walk after a meal helps smooth blood sugar spikes, aids digestion and lifts your mood. Even 10 to 20 minutes after lunch can make a real difference.