Chapter 1: Understanding the Sedentary Shift

The daily commute to the office was often a hassle. Struggling through crowded subway cars and walking long distances in the sweltering heat was far from enjoyable. However, this routine provided a substantial amount of physical activity. Recently, while catching up with friends near my previous workplace, I discovered through a fitness app that my old commute accumulated approximately 4,500 steps each day. Now that I work from home, those steps have vanished.

If your home has become your office, there’s a good chance you’re experiencing increased sedentary behavior, too. Even if your previous commute didn’t involve much walking, you likely moved around the office for meetings, restroom breaks, or coffee runs. These small activities accumulate, and many of them disappear when we shift to remote work.

According to the CDC, staying physically active is crucial for overall health. It goes beyond just fitness, impacting weight management, lowering disease risks, enhancing brain function, and strengthening bones and muscles. Additionally, engaging in physical activity significantly benefits mental well-being.

Incorporating movement into our remote work routines can be straightforward yet effective. Here are some actionable strategies to integrate into your day:

• Schedule Fitness Time: Block out specific times for exercise on your calendar, treating them as essential appointments.
• Set Activity Reminders: Use your phone to set regular alarms for short movement breaks—gentle prompts to encourage you to stand up and stretch.
• Enjoy a Post-Lunch Walk: Take a stroll after your lunch break to refresh your mind and body.
• Move During Calls: Walk around your home while on calls that don’t require your camera to be on.
• Swap Coffee Breaks for Yoga: Replace traditional coffee breaks with quick yoga sessions to rejuvenate your body and mind.

By consciously choosing to move, you can combat the inertia that often accompanies remote work, keeping yourself active and energized.

How do you ensure you stay active while working from home? Share your thoughts in the comments!

Nicholas Barron is a creative writer and communications consultant based in Washington, D.C. He shares a curated list of new book releases every Tuesday.

Chapter 2: Implementing Your Movement Strategies

This chapter will dive deeper into practical applications of the strategies mentioned above, providing additional tips and resources for staying active while working from home.