Sit Less, Move More: Tips for a Healthier Fall Routine

As September rolls in, many of us in Kingston settle into more structured routines. Kids are back in school, work schedules fill up, and the easy movement of summer gives way to more time at desks, in cars, or on the couch. While getting back into a routine can be helpful, it also often means more sitting and less movement.

At K-TOWN Physiotherapy, we see the effects of sedentary habits every fall. Sore backs, tight hips, and stiff necks become common complaints as people transition back into longer periods of sitting. The good news is that you can keep your body feeling strong and mobile with a few simple changes to your daily routine.

Here are some useful tips to help you sit less and move more this fall.

Break Up Long Sitting Sessions

Our bodies are built to move. Sitting for long periods can lead to tight muscles, poor posture, and joint stiffness, especially in the neck, shoulders, and hips.

• Set a reminder every 30 to 60 minutes to stand up, stretch, or take a quick walk around the room.

• If you work from home or in an office, consider using a standing desk for part of the day.

Get creative with movement. Take calls standing up, do a few squats during a break, or take the long route to the printer.

You do not need to overhaul your schedule to stay active. Small, regular bursts of movement can make a big difference.

• Walk or bike to the school drop-off or your local coffee shop if you can.

• Use part of your lunch break to walk along the waterfront or through City Park.

• Stretch during TV time in the evening.

Strengthen Your Core and Back

When you sit for long hours, your core and postural muscles are not engaged the way they are when you are moving. Over time, this can lead to weakness and pain.

Try these simple exercises a few times a week:

• Bridges – Strengthen glutes and lower back

• Bird-Dog – Improve core stability and posture

• Wall Angels – Open up the chest and shoulders

If you are not sure where to start, a physiotherapist can design a personalized plan based on your lifestyle and needs. Make Your Environment Work For You

Whether you are working from a home or spending more time behind the wheel, small ergonomic adjustments can go a long way.

• Keep your monitor at eye level to avoid neck strain

• Adjust your chair so your feet are flat and your knees are at 90 degrees

• Use a small cushion for lumbar support if needed

Listen to Your Body

If you are starting to feel stiff, sore, or fatigued, do not ignore it. Early signs of discomfort are your body’s way of asking for a change.

At K-TOWN Physiotherapy, our team is here to help you stay mobile, pain-free, and ready to take on the season. We can help with postural assessments, custom exercises, and strategies to keep your body feeling its best as your routine shifts.

Book an appointment at one of our four Kingston locations today.

K-TOWN Physiotherapy – Canadian Made Care That Keeps You Moving.