Working from home has a lot going for it. But many people notice they move less on home days, even when they feel just as busy. There’s no commute, no walk to a meeting room and no colleague asking if you want a coffee, so the small movements that happen naturally at the office disappear.

What research found

A study of hybrid workers used movement trackers on both home and office days. On home days, people sat for about 45 minutes longer. Most of the difference came from less standing and less walking, especially the walking that would normally be part of a commute.

Replace what you’ve lost

Many people find it helps to deliberately add back the movement the office would give them:

• A pretend commute. A short walk around the block before you start and after you finish.
• A different spot for calls. Taking calls in another room or the garden.
• Kettle and doorbell moments. Using every trip to the kitchen or front door as a movement break.
• A lunchtime walk. Even 10 minutes outdoors can make a difference to your day.

On office days

Office days often include more movement without trying, but long meetings and desk time can still add up. Using the stairs, walking to a colleague’s desk instead of messaging, or choosing a kitchen further away all help.

On travel days

Travel days can mean long stretches sitting in cars, trains or planes. Getting up and walking when you can, and using seated moves like ankle circles and foot taps when you can’t, helps break up the sitting.

Something to try this week

On each home working day this week, try a five-minute pretend commute: a short walk before you start work.

What to take away

• Many people sit around 45 minutes more on home working days.
• Most of the difference comes from less standing and walking.
• A pretend commute and a lunchtime walk help replace lost movement.
• On travel days, seated moves help when you can’t get up.

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