I’m Dr. Jane Konidis, a medical doctor specializing in Physical Medicine and Rehabilitation. My work focuses on treating musculoskeletal conditions and helping people—from everyday individuals to athletes—move and perform better.
Before becoming a doctor, I was a Physical Therapist. I’ve always been active, weightlifting since I was a teen in 2002—back when it wasn’t common for women. Life hasn’t been injury-free for me; I’ve experienced surgeries and rehabilitation, learning firsthand the importance of movement in recovery.
This is why I’m passionate about helping you start where you are and do what you can. Movement doesn’t have to be complicated. In our increasingly tech-driven, sedentary society, even small, consistent actions can make a significant difference to your health.
Why Movement for a Healthier Lifestyle Matters
Sitting for long periods can lead to serious health problems, including Dead Butt Syndrome on where your glute muscles weaken and stop functioning effectively. But here’s the good news: simple activities can help combat this!
Research shows that just standing up and performing a few bodyweight squats can improve muscle activation. Movement for a healthier lifestyle doesn’t require fancy equipment—the best exercise is the one you can and will do.
How to Start Moving: Simple Guidelines
The American College of Sports Medicine recommends :
✅ 150 minutes of moderate aerobic activity per week (just over 20 minutes per day – have you tried Peloton yet?)
✅ 2 strength training sessions per week that work all major muscle groups
You don’t have to do it all at once. Even 5-minute movement breaks throughout the day add up!
What Counts as Moderate Aerobic Activity?
A quick way to gauge intensity is the Talk Test: If you can talk but not sing comfortably while moving, you’re at a moderate level. Examples include:
✔ Brisk walking
✔ Climbing stairs
✔ Household chores (vacuuming, mopping, etc.)
No Gym? No Problem! Move Anytime, Anywhere
You don’t need a gym to embrace movement for a healthier lifestyle. Try these simple ways to stay active:
- Jumping jacks or burpees to get your heart rate up
- Push-ups or squats in short bursts throughout the day
- Walking the hallway, stairs, or around your home
- Standing up and sitting down repeatedly to strengthen your legs
Even just standing up regularly can improve circulation and prevent muscle stiffness.
Prevent Dead Butt Syndrome and Stay Active
If you sit most of the day, take regular breaks to activate your glutes with squats or stretches. Try setting a timer every hour to stand up and move. Consistency is key to keeping your muscles—and your body—functioning at their best.
Movement for a Healthier Lifestyle is for Everyone
Whether you’re an athlete, recovering from an injury, or just trying to be more active, every bit of movement counts. Start where you are, do what you can, and remember—small steps lead to big changes.
Let’s get moving and embrace a healthier, more active life—one squat, one stretch, or one step at a time!
What are your favorite ways to add movement to your day? Share your thoughts in the comments at @ontherecordhq!
