Uncategorised - 14/09/2025
We’ve all heard that “sitting is the new smoking.” And while you don’t light up every time you sit down, the truth is prolonged sitting is seriously harmful to your health. The average Australian adult spends more than 9 hours a day sitting—at desks, in cars, on the couch.
What’s the problem? Our bodies were built to move. When we don’t, things start to break down.
Heart and metabolism: Sitting slows circulation and reduces the activity of enzymes that break down fat. Long-term, it increases the risk of heart disease and type 2 diabetes.
Muscles and posture: Sitting shortens your hip flexors, weakens your glutes, and strains your lower back. Poor posture from slouching leads to neck and shoulder pain.
Brain and mood: Movement increases blood flow to the brain, boosting focus and mood. Without it, energy dips and stress rises.
Here’s the kicker: research shows that the harmful effects of sitting aren’t reversed by exercising before or after work. Even if you hit the gym daily, long stretches of sitting can still take their toll. The key is intermittent movement throughout the day.
Movement snacks are short bursts of activity you sprinkle into your day. Think of them as the healthy snacks your body craves between meals—but for your muscles, joints, and circulation.
Here are some simple ones to try:
Desk push-ups: Stand, place hands on your desk, and do 10 mini push-ups.
Seated leg extensions: Straighten one leg, hold for 5 seconds, switch sides.
Walk and talk: Take phone calls standing or walking instead of sitting.
Neck rolls and shoulder shrugs: Loosen tension every hour.
Stair bursts: Climb a few flights of stairs for a heart-pumping reset.
Sit-to-stand squats: Stand up and sit back down 10 times from your chair.
Aim for 2–3 minutes of movement every 30–60 minutes of sitting. It doesn’t need to be complicated—just stand, stretch, and reset your body.
Here are some simple hacks to keep you moving:
Set a timer on your phone or computer.
Drink more water so you naturally get up for refills.
Always stand or walk when taking phone calls.
Place sticky note reminders on your screen.
Use a buddy system at work to remind each other.
Sitting might be the new smoking, but the antidote is simple: build movement snacks into your day. Your body and brain will thank you.
And if back or neck pain is bothering you, don’t put up with it—book in with one of our physiotherapists. It’s not something you have to live with.
Uncategorised - 14/09/2025
Specialist care from physios who truly understand women’s bodies.
Women’s Health Physiotherapist
Emily has a deep passion for empowering women to take control of their pelvic health. She creates a warm, judgement-free space where you can talk openly about what’s really going on.
With advanced training in pelvic floor rehabilitation, Emily treats a wide range of conditions including incontinence, prolapse, pelvic pain, and pregnancy-related concerns. She takes the time to really listen, explain what’s happening in your body, and build a treatment plan that fits your life. Whether you’re preparing for birth, recovering postpartum, or navigating menopause — Emily is here to help you feel strong and confident again.
Women’s Health Physiotherapist
Tori is passionate about helping women feel heard and supported through every stage of life. She combines clinical expertise with genuine empathy to deliver care that makes a real difference.
Tori brings a holistic, evidence-based approach to treating pelvic floor dysfunction, pregnancy-related pain, and postnatal recovery. She has a special interest in helping women return to exercise safely after having a baby and supporting those with persistent pelvic pain. Tori believes every woman deserves to understand her body and feel empowered in her recovery — no topic is too awkward, and no concern is too small.