Do You Really Need the Gym? An Osteopath’s Guide to Natural Strength, Mobility & Barefoot Living in Whangārei

Written by Alex Davies Osteopath at Haerenga Hauora, Whangarei

I challenge the idea that you need a gym to be happy, strong, and healthy. If you enjoy the gym, that’s great - I’m not saying it’s bad. But it’s not the only way to stay in shape.

Before I became an osteopath, I worked as a personal trainer for years. I spent countless hours under harsh artificial lights in gyms across the UK, breathing in recycled air with barely a window in sight. At peak times, you’d queue for sweaty machines and repeat the same movements over and over.

It always struck me as odd - we sit at a desk all day, drive to the gym, park as close as possible, then hop on a treadmill before... sitting again for weight training. We spend so much of our lives sitting, only to exercise while sitting too!

The Fitness Industry vs. Natural Movement

The modern fitness industry has turned the gym into a bit of a theatre. It can feel like you need:

• The latest shoes and activewear

• A trending influencer’s workout plan

• An overpriced protein powder (that may or may not be laced with heavy metals)

But do any of these really help us reach our goal of being healthy, happy, and strong? Maybe. But also, maybe not. And there’s absolutely no obligation to force the gym to work for you.

So What’s the Alternative?

Let’s zoom out and look at who we are, biologically. We’re designed for movement. Walking, running, climbing, squatting, kneeling - these are natural human patterns.

For most of history, we sat on the ground - not in chairs. We squatted, cross-legged or kneeling. I’m not suggesting you throw out your furniture, but reclaiming these natural movement patterns can help you feel better and move better.

Mobility That Actually Matters

Mobility doesn’t need to mean mastering the splits or balancing in a handstand.

Often, the most useful mobility is simply the ability to sit on the floor with ease. Cross-legged. Kneeling.

Squatting. These were once second nature to us as kids, but modern life takes them away.

Regaining these movements is more helpful than most extreme stretches.

Strength Training: Simple, Functional, and Effective

Functional strength training at home with a sandbag

You don’t need a full gym to build strength.

One of my favourite tools? A sandbag. (Or a bag of compost.) Cheap, versatile, effective.

Leave it by the back door and use it for:

• Squats

• Carries (to the garden and back)

• Presses, rows, lunges

This kind of real-world strength helps with the things that matter: lifting groceries, carrying tamariki, staying independent as we age.

The Ultimate Mobility Hack: Get Back to the Floor

If you take one thing from this post, let it be this:

Spend more time on the floor.

• Drink your morning coffee cross-legged

• Work from your laptop while kneeling

• Fold laundry while squatting

• Watch Netflix from the rug, not the couch

No fancy Pilates class needed.

Move More in Whangārei

One of the best things about living in Whangārei is how easy it is to get moving in nature. We’re lucky to have so many incredible walks at our fingertips ... or should I say feet? From the stunning Taheke Falls to the scenic tracks out at the Heads, movement doesn’t have to mean a gym membership.

 Check out this list of local walks from Whangārei District Council and find your next barefoot adventure.

Bonus: The Benefits of Barefoot Walking

As a Brit living in Aotearoa, one thing I love is how many Kiwis go barefoot! ...and from an osteopathic perspective, it’s brilliant.

Walking barefoot:

• Strengthens the muscles in your feet

• Improves balance and coordination

• Boosts your proprioception (your ability to sense movement and position)

If you’re not already doing it, give it a go (just watch out for rogue Lego).

Want to Move Better? Let’s Chat

If this resonates, book in for a Warrant of Fitness (WOF) assessment with us at Haerenga Hauora.

We’ll assess your mobility, strength, and movement patterns - and help you build a body that works for you, not against you.

📍 Available at both our Whangārei clinics 📞 Book online at www.haerengahauora.com/book