FREE PERSONALISED 30 DAY FITNESS PLAN! Apply HERE
45 For Future You
is your new mobility and independence bestie!
Unfortunately, the age for living a sedentary lifestyle has plummeted from 80-years-old down to just 60-years-old, meaning we’re seeing a shift in our society all due to our current lifestyles and ways of living. This isn’t because of something you’re personally doing wrong, it’s just our new way of life, our lifestyles have shifted:
50 years ago:
- Had higher levels of labour jobs, hands-on work
- We went shopping in-person
- We walked more due to less transportation
Today:
- We have office jobs, sat at a desk for 8 hours per day
- We shop online for food, clothes and household items
- We drive the car, take the bus or taxi
It means that we’re sedentary (sat for 8+ hours per day) for many of our waking hours, in-fact even if you exercise 3x per week but are working a desk job and are sat for 8 hours a day – that’s still classed as sedentary…
Physical Health Risks of a Sedentary Lifestyle:
- Certain cancers: Research has linked prolonged sedentary behaviour with an increased risk of cancers such as colon, breast, and endometrial cancer. It’s your new monthly subscription that gives you access to your new daily mobility routine, that when practiced consistently, will give you mobility, movement and independence into the later years of your life!
- Heart disease: Prolonged sitting is associated with higher blood pressure, unhealthy cholesterol levels, and an increased risk of cardiovascular disease.
- Type 2 diabetes: Physical inactivity reduces the body’s sensitivity to insulin, increasing the risk of developing diabetes.
- Obesity: Sitting for long periods burns very few calories, making weight gain more likely when combined with excess calorie intake.
- Muscle weakness and loss: Inactivity causes muscles, particularly in the legs and core, to weaken over time.
- Poor posture and back pain: Extended periods of sitting can strain the spine, neck, and shoulders, leading to discomfort and chronic pain.
- Weaker bones: Weight-bearing activity helps maintain bone density. A sedentary lifestyle may increase the risk of osteoporosis.
- Poor circulation: Sitting for long periods can reduce blood flow, causing swollen ankles, varicose veins, and, in rare cases, blood clots.
I’m not saying this to scare you, but to make you aware – good news is, you don’t have to become an athlete to improve your health. Small changes can make a big difference and there’s little things you can do each day to reduce your level of sedentary living like:
- Aim for at least 150 minutes of moderate-intensity activity (or 75 minutes of vigorous activity) each week.
- Break up long periods of sitting by standing or walking for a few minutes every 30–60 minutes.
- Include strength-training exercises at least twice a week.
- Walk or cycle for short journeys when possible.
- Take the stairs instead of the lift.
- Stretch regularly, especially if you work at a desk.
The issue there? Most people will follow these little steps for a week or two, maybe even a month or so – but when life gets busy and stressful, they forget and take their foot off the peddle….
I’m the same, I used to work in a 9-5 office role and started having back pain, neck ache and my posture was awful. I watched my grandparents go from running around in the garden, to getting out of breathe after walking up the stairs. A sedentary life is expected to creep up on us at some point but that point used to be 80+ years old, and it’s now just 60. I don’t know about you, but I want to enjoy my hard earned retirement! That’s why I created 45 For Future You. To get us all up and moving again.
The aim? Once we’re up and moving, we then gradually add light weights, 1kg, 2kg and 2.5kg is enough (think a tin of beans, a bag of sugar, a bottle of water) light weight that we’d be moving in our everyday lives. It’s super important to continue lifting weight…
45 For Future You is a monthly subscription designed to help you move better, feel stronger, and invest in your future health. Best of all, your routines can also be printed, so you can follow them wherever you feel most comfortable.
How It Works: Once you’ve signed up, I’ll get in touch to arrange a free 15-minute consultation. During this call, we’ll chat about your current mobility, fitness level, any aches or pains you’re experiencing, your lifestyle, and what you’d like to achieve.
Using everything we’ve discussed, I’ll create a personalised weekly routine tailored specifically to your current ability. Your programme will be realistic, achievable, and designed to gradually progress over time, helping you build strength, improve mobility, and move with greater confidence.
Within one week, your personalised routine will be ready for you to begin.
Ongoing Support: Every month we’ll catch up with a quick video or phone call to review your progress. As your body adapts and improves, I’ll update and adjust your routine to keep you progressing safely and effectively. This ensures your programme continues to challenge you at the right level and supports your long-term goals.
Invest in your futureFor just £20 per month, you’re investing in a healthier, more mobile future. Regular movement can help reduce everyday aches and stiffness, improve flexibility and balance, maintain strength, and support your independence as you get older.
Say goodbye to declining mobility and hello to better movement, greater confidence, and a happier, healthier later life.
The best time to start is right now.
Whether you’re 18 or in your early 80s, it’s never too early—or too late—to begin looking after your body. The sooner you start building healthy movement habits, the more you’ll benefit in the years ahead. Your future self will thank you.