When Stillness Hurts: A Functional Approach to Inflammation, Movement & Modern Living

By Kafayat ‘Wale – Physiotherapist, Founder & Clinical Creative

We talk a lot about exercise and clean eating. But the truth is, many women are navigating fatigue, inflammation, and discomfort not because of laziness or poor choices — but because our lives have become increasingly still.We now sit to work, sit to rest, sit to eat, sit to scroll, sit to think. And this chronic stillness, over time, begins to hurt.

Research is beginning to call it what it is:

“sitting is the new smoking.”

Prolonged inactivity increases your risk of chronic disease, metabolic dysfunction, and even early death — regardless of whether you smoke or not.

Inflammation is at the root of most chronic illnesses. It’s often invisible but constant, quietly weakening our systems. But there’s good news: movement is one of the most effective, underused anti-inflammatory tools we have – and it’s free.

Unfortunately, many women in our communities — especially Black and Asian women — see movement as stressful, inaccessible, or unnecessary unless tied to weight loss. We need to shift the lens.

This is why I prefer the word movement over exercise. Movement removes pressure and gives space for healing. It turns a task into a rhythm.

Lack of movement contributes to fat accumulation, especially visceral fat — the kind that sits around your organs and releases inflammatory substances into your bloodstream. It also weakens your immune system and disrupts metabolic function, making it harder for your body to process sugars and fats.

We’ve Lost Our Functional Abilities

As life has become more modern, many of us have lost the functional movements our bodies need to stay strong:- We no longer squat daily.- We no longer get up from the floor.- We no longer carry loads, bend low, or balance well.

In traditional African and Asian cultures, squatting was normal — to use the toilet, to rest, to wash dishes, to share stories. Now we sit in chairs, sleep in beds, and use elevated toilets. But this convenience has a cost.Hip mobility and lower body strength are predictors of longevity and independence. Without them, your risk of falls, weakness, and poor balance increases significantly.

Personally, I’ve made it a habit to squat while drinking water or even resting for a moment. It’s a small act — but a deeply functional one.

Why So Many Women Struggle to Start

As a physiotherapist, and a Black woman myself, I see the same patterns repeatedly in our communities. We associate exercise with:- Stress- Weight loss obsession- Gym culture that doesn’t feel safe or relatable- High cost or lack of time

For many Black and Asian women, movement is not seen as care — it’s seen as extra. But when we reframe movement as a tool for emotional regulation, immune support, hormonal balance, and function — something shifts.You don’t need to overhaul your life. You can simply:- Walk during voice notes or calls (aim for 5,000 steps/day)- Squat while folding laundry or pouring water- Stretch your hips and calves every night before bed- Breathe deeply with shoulder rolls every hour

Final Thoughts

Stillness, in excess, becomes inflammation.Movement, in rhythm, becomes medicine.This is not about intensity — it’s about integrity.It’s about returning to the wisdom in our bodies.Because healing isn’t only found in treatments or diets.Sometimes, it starts with how we sit, move, and carry ourselves in everyday life.

Note: We’ll explore blood sugar, food sequencing, and inflammation in a separate post [link coming soon].