In a fitness world dominated by intense workouts and pricey studio sessions, coach Wendy Welpton offers a refreshing alternative. Her philosophy centres on movement that is accessible, sustainable, playful, and completely free. Rather than chasing perfection or long gym sessions, she encourages people to rethink how they move throughout the day and reconnect with their bodies in simple, practical ways.
“We’re often stuck thinking, ‘I don’t have an hour’ to exercise,” Welpton explains. Instead, she promotes micro-movements—small bursts of activity scattered naturally across daily life. These moments may seem minor, but together they create meaningful change.
As the founder of Reclaim Movement, Welpton has built a community of over 130,000 followers who watch her climb escalators, balance on logs, and squat beside the washing machine. She believes that movement awakens the body, reminding us of the simple truth: “use it or lose it”.
Her journey wasn’t always so fluid. Once a passionate runner and busy mother of three, Welpton woke up at 40 with sudden, intense pain in her back, hips, and legs. For four years, she lived with chronic discomfort that felt ever-present, like a shadow she couldn’t escape.
Progress came when she began working with a neuromuscular therapist who helped her understand the bigger picture. The pain wasn’t linked to a single injury but to years of high-impact exercise layered onto unstable movement patterns.
This insight led her to Natural Movement, also known as MovNat—a philosophy grounded in everyday motion rather than gym routines. It recognises that our bodies are shaped by past injuries, habits, and experiences, but Welpton stresses that pain and stiffness don’t have to define our future.
A practical framework for lifelong movement
In her book Move Well For Life, Welpton introduces a six-part system designed to improve mobility, build strength, and support healthy ageing. There are no harsh targets or rigid rules. Her guiding principle is simple: imperfect action beats doing nothing, and every movement matters.
Why constant movement matters more than rest
Humans evolved to move, not to sit for hours scrolling on phones. Modern conveniences like chairs, cars, and screens may feel helpful, but they quietly limit our physical capacity. Welpton notes that even chewing has reduced over time. Because our brains naturally drift toward inactivity, movement now requires conscious choice. Feeling stiff or foggy isn’t a cue to stop—it’s a sign your body wants to move.
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Building strength through everyday variety
True fitness thrives on movement diversity. Spending all day seated trains the body into a single shape, weakening unused muscles and joints. Welpton encourages experimenting with different postures—switch between standing and sitting, work at low surfaces, or sit on the floor. Try active sitting, use your non-dominant hand, change how you lift objects, and explore squats, lunges, or pliés to keep your body adaptable.
The power of getting down low
Spending time close to the ground plays a vital role in physical resilience. Movements like squatting, stretching, and standing up repeatedly help joints stay mobile while working against gravity. Sitting on the floor—cross-legged, long sit, or bent-knee—naturally challenges strength and balance. Everyday tasks like sorting laundry or unpacking shopping become opportunities to move with intention.
Redefining strength without the gym
Strength training doesn’t require weights. Natural movement reframes daily tasks as chances to load the body. Carry shopping instead of pushing a trolley, wear a weighted vest on walks, or push heavy doors. Activities like walking uphill, climbing stairs, and rising from the floor build functional strength, while gentle impact supports bone density when introduced gradually.
Why play belongs in adult life
Playfulness is often left behind in adulthood, but Welpton sees it as essential. Active play reduces stress hormones, boosts mood, and strengthens social bonds. Games like hopscotch, Frisbee, or dancing freely reconnect us with the joy of movement. Every stretch, reach, roll, or sway becomes a reminder that movement isn’t a chore—it’s something that feels good.
Fresh air, walking, and daily health
Time outdoors supports both physical and mental wellbeing. Limited exposure to natural light can disrupt sleep and vitamin D levels, affecting immunity and bones. While 10,000 steps is a popular goal, research shows benefits begin at around 2,200 steps a day. Walking enhances balance, coordination, and bone strength, especially in the hips and spine, while group walks also nurture social connection.
Simple habits to move more every day
- Commit to fetching things yourself instead of asking others.
- Drink water regularly to encourage natural movement breaks.
- Avoid staying still—stretch calves while brushing teeth or squat while the kettle boils.
- Set hourly reminders to move.
- Sit on the floor for board games or phone scrolling.
- Keep a yoga mat out to encourage quick floor sessions.
- Place walking shoes by the door as a visible prompt to go outside.
