Working from home has many benefits, but it can also mean long periods of sitting. It’s easy to move from one online meeting to the next without standing up, or to spend hours at your laptop without realising how little you’ve moved.
Importantly, long periods of sitting can affect health even if you exercise regularly. This means it’s not just about doing one workout – it’s about moving regularly throughout the day.
Building small movement breaks into your day can help support your health, wellbeing and productivity.
Did you know?
Adults spend around half of their waking day sitting, with many people sitting for 8 hours or more each day.
Too much sedentary time is linked to higher risks of certain long-term health conditions including heart disease, type 2 diabetes and joint and muscle pain – even for people who exercise regularly.
Breaking up long periods of sitting with short movement breaks can help reduce these risks.
Moving throughout the day can help:
- Boost energy levels
- Improve focus and productivity
- Improve mood and reduce stress
- Reduce stiffness and aches from sitting
- Support heart health, energy levels and overall wellbeing
Short movement breaks are enough – you don’t need long workouts to benefit.
Simple ways to move more while working from home
Start your day with movement
If you no longer commute, replace that time with some activity. A short walk, stretches or a quick home workout can help you feel energised and ready for work.
Use everyday moments
Look for small opportunities to move during the day. For example, while the kettle is boiling, you could:
- Do a few stretches
- Try 10-15 squats
- March on the spot
- Walk around the house
These quick bursts of activity help break up sitting time.
Build movement into your home environment
Small changes at home can encourage movement during the day. You might:
- Use a bathroom or kitchen on a different floor of your home
- Stand while taking phone calls
- Walk around while thinking through ideas
- Move to a different space for certain tasks
Create space between meetings
Back-to-back online meetings make it easy to sit for hours. Try leaving five minutes between meetings to stand up, stretch or walk around. These short breaks help you reset and refocus.
Move during longer meetings
If you’re leading the meeting, see if you can model behaviours such as standing up, stretching your legs, walking around the room or changing position. You could also look to build short movement breaks into the agenda, or invite others not to remain seated throughout the meeting. Some people also use walking pads or desk treadmills while working.
Make the most of your lunch break
Step away from your desk and move. A short walk, time outdoors, or a quick activity session can refresh your mind and improve focus for the afternoon.
Every movement counts
Regular movement breaks and light activity all add up. Working from home can be a great chance to build simple habits that help you move more and stay energised throughout the working day.
