Reset and restart your fitness journey as many times as you need, because there’s no greater reward than moving through life feeling strong, capable, and fully present. As someone who’s faced my own struggles on the path to better fitness, I know how confusing and overwhelming the wellness world can be. There’s a lot of noise out there. That’s why I’m on a mission to cut through the clutter and debunk the myths that often surround health and fitness. In Raise The Bar, I’ll be unpacking the real, science-backed components of physical fitness; minus the gimmicks. Together, we’ll explore what truly matters when it comes to staying mobile, strong, and well.
This week, we’re diving into “The Dangers of a Sedentary Lifestyle” with Andy Andrews, co-founder of CrossFit Ceylon, Colombo’s performance-focused fitness facility. As a coach and strategist, Andy works with individuals and organizations to create systems that build energy, boost resilience, and drive sustainable performance. His approach blends movement, nutrition, and recovery into a no-nonsense framework designed for real results, both inside and outside the gym.Let’s raise the bar - on how we think, move, and live
1. Andy, why is a sedentary lifestyle the root cause of many underlying health complications?
You don’t need to be unhealthy to be at risk. You just need to be still.
2. We now know that long periods of sitting, at a desk, in traffic, or on the couch can cause the same type of long-term damage to your body as smoking once did!
This isn’t clickbait; it’s science. If you’re not moving enough, you’re aging faster than you think. In Outlive, Dr. Peter Attia outlines the true cost of inactivity: the “Four Horsemen” of chronic disease that silently build over time:
You don’t wake up one day with all four. You accumulate them, gradually, through your daily choices: how you eat, sleep, train, and most importantly, how much (or how little) you move. Movement isn’t optional. It’s your frontline defence against premature aging and disease.
Remember, success isn’t about knowing more. It’s about doing more, consistently.
3. What Happens When You Sit Too Much?
You might not feel it now, but beneath the surface, your body could already be sounding the alarm:
It’s silent. It’s gradual. Until one day; it isn’t. And by then, reversing the damage becomes far more difficult.That’s why we need to rethink our approach to health. Instead of waiting for symptoms, be proactive. Regular blood tests can give you powerful insight into your body's inner workings, tracking vital markers like blood sugar, cholesterol, kidney, and liver function. We often obsess overweight on the scale. But the real indicators of health are often invisible unless you know where to look. Prevention starts with awareness.
4. Why Movement Comes Before Motivation.
Most people wait for motivation before they take action, but in reality, it’s movement that builds momentum and fuels motivation. You don’t need the perfect plan. You need one that works for your real life. At CrossFit Ceylon, we believe that real change starts with simple, consistent habits. That’s why our Onboarding Program focuses on 3-4 foundational, non-negotiable habits tailored to each client’s lifestyle. We track progress closely to ensure these habits stick, and the results speak for themselves. These small shifts often spark lasting lifestyle transformations.
Remember, success isn’t about knowing more. It’s about doing more, consistently. Start small. Do what you can. Do it often. Even something as simple as walking can be the first step toward real change.It’s the simplest, most underused tool to reclaim your health, and it doesn’t cost a thing.
If you’re not moving enough, you’re aging faster than you think.
6. You don’t need a sports lab or a heart rate monitor to transform your health; you just need to walk more.
Studies show that walking 8,000 steps a day (around 60 minutes total) can:
7. As Dr. Peter Attia explains in Outlive, the strongest predictor of long-term health isn’t your weight, it’s your ability to move, and how consistently you do it. We see it first-hand at CrossFit Ceylon. When our clients start walking more, everything begins to shift: their energy levels rise, they sleep better, and their training becomes more effective, even before we make any changes to their workouts or nutrition.
That’s why we need to rethink our approach to health. Instead of waiting for symptoms, be proactive.
