Move More While Working at Home
By Rachel Carver
Once the pandemic hit, many of us went from working at home occasionally to all of the time. Even now, hybrid work schedules are quite common. Some find they spend more time in front of the computer on the days they don't commute to the office.
Though working at home has its benefits, only walking down the hall to start your work day has negative effects on your body. Sitting too much can deteriorate your posture. Poor posture can lead to neck, shoulder, and back pain. A sedentary lifestyle also increases your risk of developing type 2 diabetes, cardiovascular disease, and high blood pressure. There's a reason sitting is referred to as the new smoking.
If you do spend long hours at a desk, don't despair. Increase your daily movement whether you work at home or in the office with these tips.
Pace During Phone Calls
Being in different places than your co-workers means you will spend more time on virtual meetings. If you are in a quiet place, stand up, place your phone on speaker, and pace your office as you talk. If you use your cell phone, you can walk around your house without worrying about people not hearing you.
Stand for Three Minutes Every Half Hour
This might sound easy, but becoming focused on an involved project might make you lose track of time. Set reminders on your phone or computer that get you up every half hour.
Use this time to stretch, grab a fresh cup of coffee, or even to do a few squats or jumping jacks. This movement can give you a breather, refreshing you for your next project or meeting.
Climb the Stairs
Walking stairs is a great way to burn calories and increase your step count. Use one of your three-minute breaks to walk up and down the stairs in your house. When you are out and about, take the stairs instead of the elevator whenever possible.
Purchase an Adjustable Desk
Too much sitting or standing is not good for your body. However, being able to split your work time between sitting and standing can make you move more. Start your day sitting and then stand when you start to feel tired. Or start with standing to energize yourself for your marathon of meetings. If you are alone and listening to some tunes as you stand at your desk, don't be afraid to dance a little. This movement can give you more steps and loosen stiff joints, even if it looks silly.
Don't let too much sitting negatively impact your body. Being intentional about movement can help you work wherever you are the most productive without being concerned about your health.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Mukilteo, Wash.