If you work from home like 37 per cent of Australians do, you likely know firsthand what research confirms: working from home reduces incidental activity. Walking down the street to pick up some lunch or rushing to catch the train are less likely to be part of your day-to-day routine.
But we’re all keen to add more movement into our workdays to help us hit the recommended 30 minutes of physical activity a day, according to Lizzie Williamson, TEDx speaker and author of The Active Workday Advantage. “The majority of people who regularly work from home are looking to achieve this healthier balance between working at their desk and maintaining and improving their health,” she says. And the benefits aren’t just physical; our mental health and productive output reaps the rewards, too. “Our bodies are really designed to move to function at their best,” says Lizzie.
The good news for remote and hybrid workers? The flexibility of a home office setup and routine opens up unique opportunities to stay active even with a mostly sedentary job. Consider these simple but effective changes to create your own movement-friendly workspace.
SEE ALSO: Home Office Ergonomics: A Back to Work Guide
Switch Up Where You Sit
One of the freedoms of working from home is that you can step away from your desk and set up a space on a table somewhere else for short periods of time (hello, meetings on the deck). If you take this approach, occupational physiotherapist Dave Hall recommends ensuring you maintain an ergonomic setup by using a laptop riser that brings the screen to eye level. Then, to avoid arm strain and shoulder tension, set up a separate lightweight keyboard and ergonomic mouse at a height that lets your shoulders and arms stay relaxed.
Even mixing up your position by working on the couch, on the floor at a coffee table or on a bed for short periods is a healthy way to incorporate more movement into your day. “I really encourage that,” says Dave. “Just avoid lying on your front on your bed for four hours – do it for [only] 20 minutes for a change.” Change it up even further throughout the day by popping in some wireless headphones to have a walking meeting or pace the room while on a call. Choose a comfortable chair and footrest to help reduce fatigue as the day goes on, and try an adjustable webcam so you can sit or stand during video calls.
When arranging your equipment, Lizzie says to ensure your home office setup inspires you to move. “Create an environment that makes it hard for you to stay inactive in your day. Put the printer on the other side of the room and the pen container where you have to stretch to reach it,” she says.
What to Try:
- Pago AirForm Synchro Ergonomic Chair Ash Grey
- Pago AirForm Synchro Ergonomic Chair w/ Headrest Forest Green
- Otto Mistral Chair Natural
- J.Burrows Halifax Ergonomic Chair Grey/White
- Pago Zeke Ergonomic Chair Black
- Pago Nest Home Office Ergonomic Medium Back Chair Pink
- Angle Adjustable Footrest
- Fellowes Breyta Foot Rest White
- JBL Quantum 100 Wired Gaming Headset Black
- Logitech G733 Wireless Headset White
- Beats Powerbeats Pro Wireless Earphones Black
- Samsung Galaxy Buds FE Graphite
- Google Pixel Buds Pro 2 Hazel
- Sony Noise Cancelling Headphones Black WH1000XM4
- JBL Tune 770 Noise Cancelling Headphones Black
SEE ALSO: How to Create a Work From Anywhere Ergonomic Setup
Opt for a Sit-Stand Desk
When choosing a desk to add to your home office setup, sit-stand desks are an effective way to help cut down the amount of time you spend sitting. However, avoid swapping prolonged sitting for prolonged standing, and instead, rotate positions throughout the day.
Lizzie has found standing desks to be game-changing in giving her freedom to move while standing. “I really see a difference in [my] activity levels, that’s for sure,” she says. Dave advises that the ideal sit-stand desk setup is one where the whole desk surface moves up and down to cover the range you require for both sitting and standing.
What to Try:
- Newhaven Electric Sit Stand Desk with Drawer 1200mm White/Oak
- Matrix Sit Stand Desk Large White
- Helsinki Electric Sit Stand Desk Oak/White
- Matrix Executive Sit Stand Electric Desk 1200mm Oak
- Stilford S2 Electric Sit Stand Desk 1500mm Black/Walnut
- Bakken Electric Sit Stand Desk White
SEE ALSO: Organisation Inspiration: Spring Clean Your Office
Schedule Mini Movement Appointments
Working from home can often mean moving straight from one online meeting to the next. Without the usual office breaks – like walking to meeting rooms or grabbing a coffee – it’s easy to stay seated for longer.
While back-to-back meetings sometimes can’t be avoided, simply pausing to stretch before clicking ‘join’ is a quick and easy way to reset your body. Another popular strategy is setting a timer to down tools for five minutes every half an hour. If you’re finding yourself hitting ‘stop’ on the alarm and staying at your desk, try Lizzie’s trick to get you moving: “If you’re going to use a timer, the best thing to do is have it somewhere you have to get up and turn it off.”
Tune in to when your brain and body send you signals that it’s time for a break, such as when your creativity stalls or your neck starts to feel tight. “That’s your body saying [it’s time to] move,” says Lizzie. Whatever prompts your mini breaks, there’s no need to overthink your movement. “The key is to keep it really simple and really small,” says Lizzie. “You don't have to lay out a yoga mat on the ground or anything like that. The key is getting your body out of that same position.”
Some of Lizzie’s favourite movements are as straightforward as standing up and sitting down again and gently twisting or bending while seated. “If we can design our days to have these little movement moments, they really do add up,” says Lizzie.
