Most desk-bound owners over 50 aren’t unfit — they just spend six or seven hours a day barely moving between calls. That unbroken stillness, not a lack of exercise, is usually what’s behind the 3pm fog, the stiff back and the sense of concentration draining away by the afternoon.
What actually helps
- “Movement snacks” — standing and moving for two or three minutes every half hour or so.
- A short walk after lunch, probably the easiest habit of all to keep.
- Taking phone calls standing up or walking.
- A proper lunch break away from the desk.
- Using the stairs.
Mainstream UK guidance is simple: aim for 150 minutes of moderate activity a week, strength work on two days, and break up long periods of sitting. No single trick is magic — consistency is what counts, and how you feel at 4pm is the real test. Speak to your GP before big changes if you have a health condition. A clearer head in the afternoon is often when people finally deal with the family and Will conversations that have been waiting for years.
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Six short reads each week on tax, Wills, family wealth and running a business, from John Ireland. Since 1996, three decades of protecting families.