This past year, many people had to begin working from home due to COVID. Work from home may have redefined what it meant to dress business casual (hello work on top and pajama pants on bottom), but it also brought unique challenges. Suddenly, you could conduct your entire work day without getting up from the bar-stool on your kitchen counter. But, the biggest problem that work from home presents is lack of movement! If you’re still working from home, whether it be for the short term or long haul, here are some tips to get moving.

1. Stretch out

Chances are your home office set-up was put together out of necessity rather than comfort. Not only did many people make do with uncomfortable chairs, but most are sitting in them longer and longer. Without a commute, the need to go out and have a lunch break, or even leave the house at all, it’s easy to get glued to one spot on endless ZOOM calls. If you’ve noticed your back is aching more than ever before, get up and take a stretch break! Your hips are likely tight from that incessant sitting. Not to mention your shoulders! Click here to see video tutorials of how to stretch and strengthen for desk sitters.

2. Get up and move!

If you were to count how many hours you sit without getting up, what number would you hit? If that number is more than 1, it’s time to get up and move! Try setting a timer, or placing your coffee, water, and snacks out of your reach. This way each hour you get up, move your legs, and break up your workday.

3. Go for a walk

A mid-afternoon or evening walk can be a great way to get out of the house and to stretch your legs. Go solo, with your pup, or maybe a neighbor and stroll your neighborhood for 10, 15, or 30 - however much time works for you! Put on a podcast or listen to the sweet sounds of nature. This will help you clear that brain fog, get your blood circulating, and keep your legs from getting stiff. Too hot to go outside, head to the gym and use the treadmill. It’s important to set aside intentional breaks. You’ll not only feel less stiff, but more productive.

4. Exercise

Making appointments to get out of the house is crucial when you’re working from home! It will make you more productive - you’re welcome bosses - and also help to chase away the pain that comes from long periods of sitting. Just because you don’t have to go into the office doesn’t mean that you can’t start your day with a pre-home office workout! Or maybe you have more time in the afternoon and are able to take a 45 minute lunch break workout. Find what works for you - and then make it happen! Having trouble staying accountable? Find a trainer or a friend who can be your accountability partner.

5. Switch up how you sit

Do you always sit in your chair with legs bent and feet down? Try switching up how you sit! This can be as simple as moving to the floor, placing a pillow beneath your butt, and changing leg positions!

Which of the numbers on this list would you give a try? Leave your answer in the comments below. If you have specific questions about how we can help email us info@successstudiopt.com to get in touch.