Working from home has plenty of perks. No commute, comfy clothes and easy access to your kitchen. But one major downside? It is easy to move a lot less.

Without the natural movement of office life (walking to meetings, commuting or grabbing lunch outside), many remote workers spend hours sitting in one spot. Over time, this can lead to stiffness, aches, lower energy levels and even long-term health issues.

The good news? Staying active at home does not require a gym, extra time or fancy equipment. Small, intentional movements throughout the day can keep your body feeling good and your mind sharp.

Why movement matters when you work from home

Sitting for long hours slows circulation, tightens muscles and can cause pain in the back, neck and hips. Research also shows that long periods of inactivity are linked to lower energy levels, reduced focus and increased stress.

The fix? Sprinkling movement into your day, even in small bursts, can:

• Boost energy and focus.
• Reduce stiffness and tension.
• Improve posture and prevent back pain.
• Support long-term health and mobility.

Simple ways to stay active at home

1. Start the day with movement

Before you dive into work, take five to ten minutes to wake up your body. This could be:

• A quick stretching routine to loosen up your back and shoulders.
• A short walk outside to get fresh air.
• A few bodyweight exercises such as squats, lunges or push-ups.

This small habit sets the tone for an active day instead of a sedentary one.

2. Use movement snacks

Movement snacks are short bursts of activity (30 seconds to a few minutes) that break up long sitting periods. Try these every hour:

• Stand up and stretch your arms, shoulders and legs.
• March in place or do ten to fifteen bodyweight squats.
• Do calf raises or balance on one leg while on calls.
• Roll your shoulders and move your neck to prevent stiffness.

These micro-movements add up, keeping your body engaged and energised.

3. Take walking breaks

Long workdays can fly by without much movement. Set reminders to stand up and walk every hour. Ideas include:

• Walking around the house while on a call.
• Pacing during brainstorming sessions.
• Doing a quick loop outside between meetings.
• Taking the stairs instead of the elevator if you live in an apartment.

Even five minutes of walking every hour makes a big difference in circulation and focus.

4. Make workouts part of your routine

Without a commute, you may have extra time in the morning or evening—why not use it for movement?

• Schedule short workouts (15 to 30 minutes) into your calendar, just like meetings.
• Try quick bodyweight workouts, yoga or stretching between tasks.
• Join a virtual workout class for accountability.

Even three ten-minute movement breaks a day can match the benefits of a longer workout.

5. Stretch at your desk

Sitting too long? Try these quick desk stretches:

• Neck rolls to release tension.
• Seated spinal twist to loosen your back.
• Wrist and forearm stretches if you type all day.
• Seated hamstring stretch for tight legs.

A few simple stretches every couple of hours can prevent stiffness and improve flexibility.

Final thought

Working from home does not have to mean sitting all day. Small movements throughout your day add up to better posture, more energy and long-term health benefits.

The key? Make movement easy and automatic. Stand more, walk often and sneak in movement snacks whenever you can. Your body (and mind) will thank you.

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