In recent years, more and more people have switched to remote work. Actually it’s obvious that remote working has brought a more sedentary lifestyle because of the lack of activity. This is tightly related to the absence of an active routine outside the house too.
Of course, we know that there are home workouts or sports clubs that make up for the lack of steps during the day. However, today we decided to collect tips for those who run only for a bus on their way to work and refuse to do any sports. How can you increase your physical activity when you hardly leave the house?
Work standing
If you have a seated job, try to do work standing for at least an hour. In remote work conditions, you can work in this position for two hours. This is why doctors note that if you stand for a long period of time, you burn more calories than sitting. It is clear that you will not be able to become a model of harmony just by standing all day, but you can somehow compensate for the lack of movement.
In addition, working in this position increases concentration, has a beneficial effect on blood pressure and blood glucose levels. At the initial stage, standing for two hours can be difficult. Therefore, start, for example, with 30 minutes or alternate between standing and sitting. You can also make it a rule to only talk on the phone while standing.
Move while you work
The best option would be to do a little exercise in between work. However, if you are an ardent anti-athlete, then there is a way to move without exercise. For example:
move around in your chair,
change your posture while sitting,
stretch your legs under a table,
lean back in your chair when reading your mail, etc.
Such meager movements ,at first glance, can minimize the negative impact of sitting work on your musculoskeletal system. What’s more, they increase energy consumption by 5-10% compared to a quiet seat.
Get up from the table
You do not need to bring snacks, water, or tea to your desktop, even if it is a kitchen one, which you will need during the working day. After all, in this way you take away the much- needed steps. Get up from your desk more often during your work day to get yourself a drink or a healthy snack. Move with a laptop from the office to the kitchen, and from the kitchen to the room. This way, you will change the position and slightly increase physical activity.
Do the cleaning
You may not be thrilled with cleaning, but it can give you not only a clean apartment, but also it can replace a little workout. Depending on the size of the apartment and the presence of surfaces in it on which you need to wipe the dust, you can take about 3 thousand steps. Actually, for such a sedentary life and the absence of any movement – this is very good.
Dance
Turn on some music while you cook, clean or even work and dance to your favorite beats. Ideally, after the end of the working day, you can dance to rhythmic music or arrange morning dances to cheer up and get ready for work. For every movement, your body says thank you, and dancing also improves your mood and sets the rhythm for the whole day.
Get out of the house
Remember that we do not have a ban on leaving our own apartment. Therefore, at the end of the working day, go for a walk in the nearest square to breathe in the fresh frosty air. Also, you can meet friends for coffee or choose a store for shopping more than 100 meters from home. Research shows that physical activity in the open air can improve both mental health, cognitive abilities and the general condition of the body.
When working remotely, it is important not to shy away from any opportunity to move around. Actually, the more you move, the better. Its important not only for your physical condition, but also for maintaining mental health.
Reference list
Melissa R. (2023). 8 Ways to Move More If You Work from Home
Julie B. (2021). Three ways to move more while working from home