We’ve all had those days, where we are sitting at our desk for hours, barely moving, feeling like our energy’s drained and our focus has taken a permanent holiday. Or maybe you’re the type of person who believes that unless you get a full workout in, there’s no point in moving at all. If that’s you, then this blog post might change how you think about exercise (especially at work!)

In the latest episode of Eating Your Cake Too, I sat down with Lizzie Williamson, the “Excuse Buster from Down Under” and the author of The Active Workday Advantage. Lizzie is a passionate advocate for getting people to move during their workday. But her approach is different from what you might expect – she focuses on micro-movements that only take a couple of minutes to do, and she makes a powerful case for why they’re just as effective as a full workout.

We’ve all heard about (or even felt for ourselves) the problems of sitting for too long – from lower back pain to increased risks of heart disease. But despite knowing this, many of us still don’t make time to get up and move (myself included!) Why? Lizzie attributes it to the “all-or-nothing” mindset many of us have when it comes to exercise. We think that unless we have our full lycra gym gear on, an hour to dedicate, a gym class scheduled, it’s not worth doing. But Lizzie’s philosophy is simple: Any movement is better than none. She believes that two minutes is all it takes to feel more energised, reduce stress, and improve focus.

Here are some of the key takeaways from our conversation:

1. Why Sitting Is the New Smoking

We’ve all heard it: “Sitting is the new smoking.” But it’s more than just a catchy phrase. Long hours of sitting can have a serious impact on your health, from stiff muscles and bad posture to a higher risk of heart disease. Even if you’re hitting the gym regularly, sitting for hours at a desk can offset those benefits.

2. What Can You Do in Just Two Minutes?

Lizzie shares her favourite two-minute movement hacks, which include simple things like shoulder rolls, seated stretches, and even standing twists. These little breaks are designed to get your blood flowing, release tension, and give your brain a much-needed refresh.

Here are a few that you can try right now as you’re reading this:

  • Seated stretches: Stretch your neck and back, or do a few seated twists to keep your spine mobile.
  • Shoulder rolls: These are great for releasing tension in your upper body, especially if you’ve been hunched over a desk all day.
  • Standing stretches: If you can, stand up, stretch out your legs and get your circulation going at your desk.

3. Building a Habit of Movement

We all know how hard it can be to build a new habit, but Lizzie gives us some advice on how to make it a bit easier. The key is to make these movements part of your routine, so they become second nature. She recommends setting a timer every hour to remind yourself to move (she’ll put the timer on the other side of the room to make this really effective!), or tying your movement breaks to something you already do. For example, take a sip of water and follow it up with a stretch. This way, you’re building a habit without overthinking it.

4. It’s Not About Perfection – It’s About Consistency

One of the best things Lizzie teaches us is that movement doesn’t have to be a huge commitment. It’s not about finding an hour to work out or making sure every movement is perfect, it’s about consistency. As Lizzie says, two minutes is better than none. It’s all about finding the small opportunities to move in your day, and doing it regularly to keep your body and brain in peak condition.

5. Walking Meetings are a Game Changer

If you’re stuck in back-to-back meetings, Lizzie recommends taking your meeting on the go. Walking meetings are an excellent way to boost creativity, improve focus, and get your body moving. According to a study by Stanford University, walking increases creative output by 60%. Imagine how much more productive your meetings could be if everyone took a short walk during them!

Take Action: Start Moving Today!

Feeling inspired? Check out Lizzie's book here and start incorporating some of her micro-movements into your workday. Whether you’re at a desk, in a meeting, or taking a call, finding opportunities to move your body, stretch, and get your blood flowing is easier than you think. Remember: Two minutes is all it takes to start feeling more energised, focused, and productive.

Listen to the full podcast episode here.
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