More people are working from home as a result of the significant shift in our workplace culture brought about by the growth of remote work. Although there are many benefits to this work arrangement, it also necessitates long periods of sitting. It’s critical to adopt habits that help us reduce sitting time as we spend more time in front of our computers. We’ll discuss some useful techniques and tips for cutting down on sitting while working from home in this blog post.
Why Sitting Less is Important
Long-term sitting can have a variety of detrimental health effects. Long periods of sitting can raise your risk of heart disease, type 2 diabetes, and some cancers, according to the American Heart Association. Long periods of sitting can also cause neck pain, back pain, and other musculoskeletal problems.
Tips for Sitting Less While Working from Home
- Invest in a Standing Desk
Purchasing a standing desk is among the best ways to sit less while working from home. You can work standing up at a standing desk, which can help you spend less time sitting down. You can find a standing desk that suits your workspace and budget because they come in a variety of designs and price ranges.
- Take Regular Breaks
Another useful strategy to cut down on your sitting time is to take frequent breaks throughout the day. Every 30 or 60 minutes, set a timer on your phone or computer to remind you to take a break. Take a moment to stand up and stretch or take a quick lap around your house during your break.
- Use a Fitness Tracker
You can keep track of your activity levels throughout the day by using a fitness tracker like a Fitbit. Many fitness trackers have a feature that reminds you to get up and move around when you’ve been sitting still for too long. A fitness tracker can also be used to set daily activity goals and monitor your development.
- Incorporate Movement into Your Workday
The amount of time you spend sitting at work can be decreased by including movement in your day. Use a chair with a balance ball so you can sit while working your core muscles. Exercises can be done while working with dumbbells or resistance bands.
- Stand Up During Phone Calls
Try standing up during phone calls if you spend a lot of time on the phone at work. While talking on the phone, standing can help you spend less time sitting and help you feel more energized.
- Use a Treadmill Desk
Consider using a treadmill desk if you’re looking for a more sophisticated way to reduce your sitting while working from home. You can walk while working at a treadmill desk, which can lessen the harmful effects of prolonged sitting on your health. You can find a treadmill desk that suits your needs and budget because they come in a variety of designs and price ranges.
- Take Stretch Breaks
Stretching periodically throughout the day can help to relax your muscles and enhance your posture. Think about setting a computer or phone reminder to remind you to stretch every hour or so. Focus on stretching your neck, shoulders, back, and hips during your stretch break.
- Stand Up During Meetings
Try standing up during virtual meetings if you have them during the workday. Standing during meetings can help you feel more energized and improve your ability to concentrate.
Tips for Making Sitting Less a Habit
While implementing these suggestions into your workday can assist you in decreasing your sitting time, it’s crucial to make this a habit. Here are some pointers for breaking the habit of sitting down:
- Start Small
It can be difficult to change your work habits significantly, so it’s important to start small. Start by putting one or two of the aforementioned suggestions into practice, and then work your way up to sitting less frequently throughout your entire workday.
- Set Goals
You can stay motivated and on track with reducing your sitting time by setting goals. Think about determining how much of your workday you want to spend standing, moving around, or doing other types of movement by setting daily or weekly goals.
- Create a Routine
Making a routine can aid in breaking the habit of sitting down. It might be a good idea to include a quick exercise routine in your morning or afternoon routine, or to schedule standing or walking breaks at specific times of the day.
- Get an Accountability Partner
You can stay motivated and on track with your goal of sitting less by having an accountability partner. If your goal is to spend less time sitting, think about teaming up with a coworker, friend, or family member and keeping in touch on a regular basis.
- Track Your Progress
You can maintain motivation and see the advancement you’ve made over time by tracking your progress. To keep track of how much time you spend sitting and standing each day and how you feel after making these changes, think about using a journal, app, or spreadsheet.
In conclusion, a key objective for maintaining your general health and wellbeing while working from home is to reduce your sitting time. You can cut down on the amount of time you spend sitting down while also enhancing your posture, energy levels, and general health by implementing some of the above-mentioned tips and strategies. To make sitting less of a habit, keep in mind to start small, set goals, establish a routine, find an accountability partner, and monitor your development.