February 22nd 2024.
In today's world, it's no secret that sitting all day can have negative effects on our health. From back pain to an increased risk of dementia, the list of disadvantages is long. Unfortunately, many jobs require us to be tied to a desk for at least eight hours a day, with office workers only standing for around 101 minutes per day, according to research by biotech company MyBioSource.
But for remote workers, the situation is even worse. A study found that one in three people who work from home report standing for just 10 minutes or less in their entire work day. It's understandable - with no commute, no proper lunch break, and no reason to leave the comfort of our living rooms, it's easy to remain sedentary.
However, recent research has shown that standing up and moving around can do more than just alleviate back pain. In fact, almost one in four workers who started standing more at work reported a positive shift in their mental health, and one in 12 reported making fewer mistakes.
So how can we incorporate more movement into our workday without dedicating our only break to getting our steps in? We asked personal trainers, fitness experts, and remote workers for their tips and tricks.
One simple way to get moving is to walk while you talk. Instead of sitting at your desk for a client call, why not take it while walking? Not only will the movement and fresh air improve your mental clarity and creativity, but it also adds some much-needed cardio to your busy day of working from home.
If the weather doesn't allow for outdoor walks, try pacing around your home while on the call. Another easy way to keep your body moving is to take regular water breaks. Not only does staying hydrated improve concentration, but it also prompts us to take short breaks to refill our water bottles or use the restroom.
For those with a big, two-liter water bottle, try switching to smaller glasses to encourage more trips to the kitchen sink. And for a more intentional approach, try "activity snacking" throughout the day. This involves doing short workouts or movements throughout the day, which has been shown to help manage blood sugar levels.
If you're not a fan of traditional exercises, take a dance break instead. Play your favorite song and dance along for a few minutes whenever you feel the need for movement. And for a more permanent solution, consider investing in an adjustable desk. This allows for transitions between sitting and standing, promoting proper ergonomics and avoiding strains.
In the end, it's important to find what works best for you and your body. Whether it's incorporating small movements throughout the day or investing in an adjustable desk, taking care of our physical health while working from home is crucial. Do you have any tips or tricks for staying active while working from home? Share your story by emailing us at [email]. We'd love to hear from you!
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