The NHS recommends that we do 150 minutes of exercise a week in order to “reduce our risk of ill health from inactivity”. This isn’t just to minimise pain but to also take care of your body on the whole: your muscles, your heart, your lungs, your brain – all of you benefits from going out for a walk and moving your body. Inactivity has been linked with having obesity, type 2 diabetes, some types of cancer and premature death.

“Taking a 20-minute lunch-break walk, seven days a week,” explains Gaby, “not only stops your back, hips and neck from stiffening up, but you’re also doing a whole lot of good for your health as a whole. Simple.” She also recommends that people who have a sub-optimal working station invest in a proper desk setup – if they can afford it/have the space to do so. “Think how much time we spend there,” she adds. A cheaper option for those not able to invest in a fancy setup is to place a box on your dining/kitchen table and create a makeshift standing desk. Before my bookcase became full, I’d use one of the shelves in this way. It’s actually an excellent trick for increasing creativity, as it allows you to walk around while you’re thinking. This seems to create better content than sitting does (it’s not just me, there’s actually a study from Stanford University that found walking boosts creative output over sitting!).

HOW TO GET MOVING

If you’re ready to try to break free from the aches and pains that plague you, I’d recommend starting with a daily walk and setting up your timer to get up out of your seat. Once you’ve been able to establish those as habits, introduce some strength work two or three times a week. Strong bodies tend to hurt less than weak ones. Think about what you want your body to be able to do and build those capabilities.

It’s worth pointing out that if you think you’ve developed an actual injury then you may want to consult your GP or physio. Obviously, if you’ve rolled your ankle or pulled a muscle, no one is suggesting that you train through the pain. We’re talking about aches and pains here that have largely developed as a result of lifestyle issues but it is also worth saying that some fitness-related niggles can be soothed by gentle movement too. Simple stretches and walks are enough to keep your limbs and ligaments loose.

5 tips for reducing aches and pains

Take regular movement breaks (get up from your desk once an hour)
Increase your range of motion (start stretching!
Strength train (two-three times a week)
Take a daily walk (20 minutes every day)
Adjust your desk set up (get creative or invest in better)

Injury management: why resting is the worst remedy for pain