With the outbreak of the coronavirus pandemic, companies were forced to continue their business operations remotely. More flexible working arrangements saw employees working from home, prioritising both staff and customer health and safety.
Because of this, office sitting time has doubled, with around half of UK workers spending almost the entirety of a working day seated. This increasingly sedentary nature of work nowadays is more likely to increase the risk of acquiring major health problems, like cardiovascular diseases, metabolic and musculoskeletal disorders, and even cognitive impairment.
To avoid those dangers and improve your overall well-being, how can you keep yourself moving even when you are working from home?
Develop a regular schedule.
It is easy to get lost in time while working in this current situation, as the boundaries between work and home have been blurred. However, you must consider creating a regular schedule so you can structure your day. Set a consistent wake-up time, and schedule breaks in between your working hours. You can include five- to ten-minute walks during your breaks, so you do not reach the end of the day realizing you have not left your desk at all.
If you find it difficult to schedule moving around, try at least one non-video conference call while taking a walk or standing. After all, prolonged standing also burns more calories than just sitting. That will not only help you feel good, but also think and concentrate better!
Adjust your workspace.
Experts recommend standing or moving around for at least two hours during a working day. If working while moving is not possible, you can adjust your workspace. Do not place everything that you need in front of you to avoid sitting down for long periods of time. You can put a glass of water in another room or your phone farther away, so you can move more frequently.
If you have the resources, you can also invest in a sit-stand desk that lets you work while standing up at different times of the day. These work well with standing desk mats, which this article points out can be active or flat. Active desk mats have contours and edges that allow you to stretch your calves and toes, and might even come as a balance board that encourages small, constant movements. Whichever adjustments you make, be sure that you are regularly moving while still working at your best.
Try out online classes.
With gyms closed, online movement classes can be a convenient alternative to get your body moving. There are a lot of options, depending on the goal you want to achieve, like enhancing posture, gaining flexibility, or preventing injuries.
In most cases, you just have to pay monthly to access resources, schedules, and health-related content. You can then do your sessions at your own time. But if you thrive more around others, then you can join classes where a teacher leads the session in real time. If you are looking for suggestions, this list can get you started!
You might still be getting used to working remotely, and as such, the healthy habits you had developed before, like exercising before or after work, might have disappeared. But being stuck at home does not mean that you cannot make new rituals, especially concerning your well-being. When working from home, make sure that your health is always your priority, especially in these trying times.
Piece specially contributed to themovementblog.co.uk
Contributed by: JBroadwaters
Kindall's a Contemporary Dancer, certified Gyrotonic and Gyrokinesis Trainer, Dance Teacher, and Stretch Therapist who's heavily fascinated with dance, fitness, well-being, research and travel. You can take Kindall's classes both in London and online.