6 Easy Ways to Move More While Working from Home

Remote work has created a unique challenge: a sedentary lifestyle that lacks the natural movement of office environments. According to Mary Jayne Rogers, an exercise physiologist based in Albuquerque, many people working from home remain seated for long periods, often in front of a screen alone. This lack of physical activity can lead to serious health issues, including increased risks of heart disease and high blood pressure, even for individuals who are otherwise physically active. Amy Bantham, past president of the Physical Activity Alliance, explains that prolonged sitting can stiffen the fascia, the connective tissue supporting muscles, bones, nerves, and organs, which can affect multiple parts of the body, including the heart, lungs, gut, and brain. To combat this, experts suggest incorporating small movements into daily routines. One approach is to simulate a commute by taking walks during the time typically spent traveling. For instance, Bantham, who runs her own consulting business from home, enjoys strolling and calling friends before starting her day. Similarly, Lindsey Bomgren, a personal trainer from Minneapolis, uses her phone's talk-to-text feature while walking to draft emails and organize tasks. At the end of the day, Bomgren also takes active breaks, such as running up and down stairs multiple times to complete household chores, helping her shift from work mode to family mode. Another effective method involves integrating movement into work sessions. Walking pads have gained popularity as tools to increase step counts while working at a desk. Divya Balakrishnan, a yoga instructor in New York City, finds that the rhythmic motion helps her maintain focus and reduce stress. Other options include under-desk bikes and mini steppers. Additionally, using phone calls as an excuse to take a walk, pace the room, or simply stand up can provide subtle yet meaningful movement. Bomgren emphasizes that even standing up and engaging the core can extend hip flexors and improve overall stability. Rogers recommends adjusting posture regularly throughout the day, shifting positions in the chair or altering leg placement beneath the seat. Simple actions like bouncing the feet can enhance circulation and joint mobility. She believes keeping movement fluid throughout the day contributes to greater energy levels by the end of the day. For those looking to incorporate structured activity, taking brief, frequent walks has proven beneficial. Bantham highlights that even a two-minute movement break between meetings can make a difference. These short bursts of activity, known as "exercise snacks," can range from jump squats and crunches to rapid stair climbs. Rogers suggests that these exercises should be intense enough to cause muscle fatigue or elevate breathing to ensure they are truly effective. While these strategies offer practical solutions for increasing movement during remote work, they also highlight the broader importance of maintaining physical activity in everyday life. Experts agree that even small changes can significantly impact overall well-being, especially in environments where movement is limited. As remote work continues to shape modern work culture, finding ways to integrate physical activity into daily routines becomes increasingly essential.