How to Move More When Working From Home

Working from home has its perks—but it can also lead to long periods of sitting still. Regular movement is essential for both your physical and mental health, so it’s worth making it a daily priority.

Keep a Movement Diary

Tracking your activity is a great motivator. Use a notebook, phone app or printable chart to log your movement minutes and aim for the UK guidelines:

• 150 minutes of moderate exercise per week (e.g. brisk walking),

• or 75 minutes of vigorous activity (e.g. HIIT),

• or a combination of the above

• plus 2 sessions of strength or balance-based activities.
  

Build Walking Into Your Day

Use the time you’d usually spend commuting to take a short walk. Whether it’s in the morning, at lunchtime or after work, building it into your routine helps it become a habit.

Set a Movement Reminder

Use a timer or app to remind you to get up at least once an hour. Choose a rhythm that suits you—perhaps 2 minutes every 30 minutes, or 5 minutes every hour.

Making a walk a part of your daily routine will help you stick to it

Keep a List of Desk-Friendly Exercises

Having a quick-reference list of simple exercises makes it easier to move regularly throughout the day. Here are a few ideas to get started:

• Squats

• Knee raises

• Shoulder rolls

• Hip circles

• Lunges

• Side stretches

• Side lunges

• Side twists

• Wrist circles

Try Standing More

• On the phone? Stand up or walk around as you talk.

• In a meeting? Raise your laptop to a higher surface so you can stand (just make sure it’s stable and secure).

Drink More Water

Keeping a few drinks at your desk can help you stay hydrated—and increase your toilet trips, giving you a natural reminder to move more!

Make It Social

• Challenge your team: Compete for longest plank, or set a shared step goal.

• Join forces: Start a lunchtime walking or stretching group.

Stack Your Habits

Think of all the things you regularly do during your working day, such as making a cup of tea, checking your emails, or taking a lunch break. Find opportunities to link movement with these activities, and you'll be more likely to find the time to move. Could you:

• do some stretches whilst waiting for the kettle to boil?

• challenge yourself to do 10 pushups as soon as you stop for lunch?

• do 2 minutes of desk-stretches before you start going through your emails?

What would work for you?

Try Online Exercise Classes

Save the time you would’ve spent commuting and use it to fit in a workout. There are loads of free pre-recorded and live sessions available online—from gentle yoga to high-energy HIIT. Make a playlist on YouTube of sessions you like the sound of to make it easy to choose in the moment. Or find an app that helps you stay motivated.

Don’t Forget the Weekends

Staying active doesn’t stop at Friday. Use weekends for longer walks, dancing, gardening, or family activities. Being active whilst doing something you enjoy or with people you like being around is a brilliant way to get more movement into your week.

Example Week of Movement

Day	Activity
Monday	• 15-minute brisk walk (moderate intensity) • 30-minute yoga/Pilates session (strength & balance)
Tuesday	• 15-minute brisk walk (moderate intensity)
Wednesday	• 15-minute brisk walk (moderate intensity) • 20 -minute online HIIT workout (vigorous intensity)
Thursday	• 15-minute brisk walk (moderate intensity) • 60-minute dance class or team sport (balance & moderate/vigorous intensity)
Friday	• 15-minute brisk walk (moderate intensity)
Saturday	• 30 minutes gardening, a long dog walk, or an active outdoor activity (moderate intensity)
Sunday	• Rest day or 10 minutes of gentle stretching or mobility work (balance/flexibility)

Total: 225 minutes

Including a flexible combination of: 105 - 165 mins moderate intensity activity 20 - 80 mins vigorous intensity activity 90 - 100 mins strength / balance activities

If this seems too much, start with a schedule that's realistic for you. Even 10 minutes of movement is better than none

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