5 daily movement hacks for remote workers

Personal trainer and health coach Ollie Thompson has some advice for those working from home.

Remote working has many benefits, but it often comes at the cost of reduced movement. Research suggests that prolonged sitting is associated with an increased risk of cardiovascular disease, obesity, and metabolic disorders. It's also one of the leading causes of lower back discomfort, aches, and pains. According to a study published in the British Journal of Sports Medicine, individuals who sit for more than eight hours a day without adequate physical activity experience significantly higher levels of muscular discomfort and reduced metabolic health.

The good news? You don't need to be walking for hours each day or even going to the gym. Simple, small, consistent movement habits can significantly counteract these effects. Here are five movement hacks I often help my clients integrate into their daily routine for better health, energy, and productivity.

1. Walk after meals to aid digestion and glucose regulation

Taking a short walk - just 10 to 15 minutes - after eating can have profound benefits for digestion and metabolic health. A study published in Sports Medicine found that a post-meal walk of at least 10 minutes can lower blood sugar spikes by up to 50% compared to remaining sedentary. This reduction helps prevent energy crashes, supports digestion, and reduces the risk of insulin resistance. A brisk walk around the house, up and down the stairs, or outside for fresh air is plenty to benefit from this and make a substantial difference.

2. Follow the 30:5 rule - move for five minutes every 30 minutes of sitting

Sitting for extended periods slows metabolism, reduces circulation, and can lead to stiffness and back pain. A practical way I often help clients is with something I call the 30:5 rule - every 30 minutes of sitting, move for at least five minutes. This can be as simple as stretching, doing a few squats, marching on the spot, or walking around the house. Research has shown that breaking up prolonged sitting with short bouts of activity improves blood flow and cognitive function, which can enhance focus and productivity. An interesting study recently found that performing just 10 bodyweight squats every 45 minutes during an eight-hour workday can be as effective for metabolic health as a continuous 30-minute walk. This is certainly something to consider if your schedule is packed or it's rainy outside.

3. Exercise in the morning to set the tone for the day

Exercising first thing in the morning ensures it doesn’t get pushed aside due to work demands. It also boosts mood, enhances focus, improves your sleep, and promotes a sense of accomplishment. Although morning exercise isn't for everyone, a short exercise session before work can improve decision-making and concentration throughout the day. Whether it’s a 20-minute strength workout, a yoga session, or a quick HIIT routine on the exercise bike, prioritising movement before starting work helps maintain consistency and overall well-being.

4. Make movement a part of your work routine

Incorporating movement into your actual workday can improve posture, reduce strain, and enhance alertness. Consider using a standing desk for part of the day, taking calls while pacing, or performing calf raises and stretches while waiting for your kettle to boil. Setting reminders or a timer to move, using a balance board, or alternating between sitting and standing can help keep your body engaged. Additionally, using resistance bands for quick strength exercises or integrating desk-friendly yoga poses can further boost circulation and reduce muscle tension.

5. Use habit stacking to make movement automatic

One of the most effective ways to build consistent movement into your day is by using habit stacking - a method where you pair a new habit with an existing one to make it easier to remember and maintain. For example, while waiting for the kettle to boil, you could do a set of standing calf raises. When starting a work call, take a short walk around the house or garden. Even writing an email could be an opportunity to pace around your house and type the email on your phone. It's suggested that it takes an average of 66 days to form a habit, so by consistently linking movement with daily routines, you’ll naturally build an active lifestyle without extra effort.

The mental benefits of regular movement

It’s important to remember that moving regularly isn’t just good for your body - it’s great for your mind too. Short movement breaks throughout the day can reduce stress, boost mood, and improve focus. A study from the British Psychological Society found that workers who incorporated movement into their day reported a 15 per cent increase in concentration. Exercise also releases endorphins, which help reduce anxiety and improve overall well-being. By making movement a habit, you’re not just improving your health - you’re also setting yourself up for a more productive and positive workday.

Consistency matters

Staying active while working from home doesn’t require major lifestyle changes - just small, consistent adjustments. By integrating these five movement hacks into your daily routine, you’ll improve your metabolic health, enhance productivity, and reduce the risks associated with prolonged sitting.

Ollie specialises in helping career-focused professionals get into great shape, build long-term health and perform better in their work. Ollie works across Cambridge and London and offers both in-person and virtual personal training. Visit welltolead.com and follow Ollie on Instagram @olliethompsonhealth for more.