Make movement THE most essential element in your remote work day

Photo by JP Lockwood on Unsplash

This article was originally posted on LinkedIn on 20th June 2022.

When we work from home we often have no commute or the level of physical movement that would occur in of a shared office space. Sitting for the majority of our work day can have negative impacts, including lack of energy and focus, postural problems and potential adverse health impacts. Read on to discover ways to add back in movement where possible and boost your energy levels! 

Location, Location, Location - Working from home is not the only way to remote work. Some remote workers have the option to explore other locations locally such as cafes, shared spaces or libraries. New apps and services are popping up to find these locations or you can explore locally yourself. Or you could organise to work together in a shared space with a colleague or friend, which is also a way to boost social interactions and connection. Intentionally review your working week calendar and explore places you can move to and add back in some outdoor movement and change of location to your schedule!

I work mainly from a co-working location near my daughters school, which means I can get a walk in every morning for the school drop off and also have a larger space (and meeting rooms) to move around to, during my work day.

Mimic the commute - Many workers adopted this simple morning time (and sometimes end of day too!) routine to boost energy, get some walking done early in the day and start the day with more energy. Some people found that the simple act of getting outside for fresh air and natural light meant they were wide awake and ready to work fully when they sat at their work desk.

Stand and be counted! - As more people work from home the variety of furniture items increased! Amongst these was the rise in popularity of a standing desk, which I favour for not only short bursts of focused computer working but also for taking calls and delivering events and training workshops. Check out the image below of my standing desk at my friendly neighbourhood co-working:

Some of these standing desks are automated (or mechanical), with an electronic motor to raise and lower the desk and others are more portable and wooden like mine, to sit on an existing desk. The simple action of moving up to stand and down to work – perhaps even to another desk nearby - adds movement!

Changing position for particular tasks - How do you find sitting at the kitchen table to work? Could you take your notebook to a chair at a window to do some reading or/and writing? How about listen to work call or work related podcast whilst out walking? Modern work often means we can take our work to a different location nearby and reap the benefits of resetting our energy and focus.

Walking meetings - Another popular practice that gained popularity during the pandemic was the walking meeting.  Arranging (and flagging in your shared calendar) a specific walk and talk group meeting or call. Many people like to do these types of calls for one to one catch ups and chats with colleagues. A super way to get outside, do some work and bring some movement into your work routine.

Group challenges with movement as a focus - Some teams and groups of workers, co-ordinate movement together as a way to motivate each other and to foster accountability. One example is the step challenges that many people took part in during the lockdown. Some teams even co-ordinated particular days (e.g. Friday lunch walking challenge) and added it to calendars – encouraging everyone to be offline and walking – all at the same time.

Hold onto these good habits in the Hybrid model -As we transition out of the pandemic, some workers are back to the office at least a few days a week. Remember to take some of these good habits with you into your new model and routine. On the days you are at home working, you could keep the mimic the commute and walking meetings going, on the days in office, suggest also walking together at lunch time and moving around your office to do calls or other work, is a good way to add in movement and also reset your focus for work, supporting better productivity.

In closing, like a lot of wellbeing and health changes in life it is the small things that matter. Start by noticing when you need to move, stretch, look out a window, take a comfort break, stand up, whatever. Notice the need for movement and then move. But by also using our calendars and planning proactively for movement will actively support this behaviour change and make it a regular habit. Remember, movement not only is better for us physically but also resets our focus to do better and more productive work, so endeavour to work smarter more!

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This article was originally posted on LinkedIn on 20th June 2022.