Hey friend,
I recently learned a startling fact. It made me rethink how I spend my workdays. Spending long hours seated each day could be putting your heart at risk, even if you’re diligent about regular exercise. A recent study highlights that sitting for more than 10.6 hours daily is strongly associated with a higher risk of heart failure. It further indicates the risk of cardiovascular death. This underscores the need to limit sedentary time to protect your heart health. Yikes, right?
Your home office might feel cozy and comfortable, but all that sitting? It’s quietly sabotaging your health. The good news? You don’t need to overhaul your entire routine to make a difference. Small movements sprinkled throughout your day can have massive benefits.
Movement That Fits Your Workday
Here are some easy ways to sneak movement into your remote work routine without interrupting your flow:
- Desk squats during video calls (camera off!) — Stand up and sit down a few times while you listen or chat.
- Neck rolls and shoulder shrugs every hour — Simple stretches to release tension and reset your posture.
- Walking meetings for phone conversations — Pace around your space instead of sitting still.
- Standing desk intervals throughout the day — Alternate between sitting and standing to keep your body engaged.
- 5-minute stretch breaks between tasks — Use these mini breaks to wake up your muscles and refresh your mind.
Lisa, my boss, started setting hourly movement reminders on her phone. After just three months, her nagging back pain vanished, and her energy levels soared. She calls these little bursts “exercise snacks,” and swears by how they add up to big changes.
Ready to Move More?
If you’re looking to feel better and boost your energy, start by picking just one small movement habit. Add this habit into your day. You can stand during calls, stretch between tasks, or take a quick walk. These tiny changes can make a huge difference over time. Try it out this week and notice how your body responds. And if you find a movement trick that works for you, I’d love to hear about it. Please reply in the comments below and share!
Here’s to feeling great while working from home.
Take care,
Tim.
From Desk to Calm 