If you work or study from home, you spend a lot of time sitting. But sitting for long periods is bad for your health. That’s why it’s important to be intentional when it comes to regular movement.
Experts say you need to get up and move around at least once per hour; kids needs need more frequent movement breaks, preferably every 20-30 minutes.
A variety of health concerns
In the short term, sitting too much causes stiff joints and a sore back. But a sedentary lifestyle may put you at risk for more serious conditions like:
- Weak or atrophied muscles
- Compression spinal discs
- Anxiety
- Varicose veins
- High blood pressure
- Diabetes
- Cancer
- Excess body fat
Easy ways to add movement
During the course of a normal day in the office or at school, you probably move more than you realize. At work, walking to the copier or coffee machine adds movement. At school, walking to the cafeteria or library add steps to a kid’s day. Therefore, even when you’re working from home, it’s easier to add movement than you might think.
You don’t need to go for a miles-long run or play a pickup game of basketball. Movement can be as simple as going to the mailbox or taking your dog on a quick walk around the block.
Here are some ways to sneak movement into your day when you’re working from home.
1. Use a timer
It’s easy to lose track of how long you’ve been sitting. Use a timer or app to remind you when it’s time to move, ideally every 30 minutes. Place the timer in a different room. That way, you must get up and move to turn it off.
2. Walk and talk
Walk around your house or yard while you’re talking on the phone. By simply pacing back and forth across the room, you’ll be adding steps to your day.
3. Stand up to work
Standing at your kitchen bar is a great way to encourage movement and stretch your muscles.
4. Strategically position tools
Station your printer on the other side of your house so you must walk to retrieve documents.
5. Add exercise equipment
Walk on a treadmill or ride a stationary bike while reviewing documents or watching a webinar.
6. Stay hydrated
Drink lots of water for health and to encourage bathroom breaks.
For more information on how to work safely from home or how to relieve back, neck and shoulder pain, contact Huntington Orthopedic Institute today.