Move more at work

Movement Ideas for work-from-home days

  • Drink more water – it will make you have more comfort breaks, forcing you to move
  • Keep a bottle of water on your desk to ensure you drink more water
  • Stretch / run on the spot after each visit to the bathroom
  • Try these short sequences to create a movement break
  • Walk to your local cafe to collect coffee as a morning treat
  • Walk out to buy fresh lunch ingredients
  • Eat your lunch outside in your local park
  • Replace your usual commute time with a walk, run, cycle ride or other workout
  • Invest in a movement tracker watch and give yourself a daily step goal
  • Set a movement tracker device to alert you if you sit too long
  • Do a stretch and posture check each time you sit down at your desk
  • When you start to feel tired or uncomfortable – take three deep breaths and notice how your body feels (respond by giving it what it needs!)
  • Use apps to help you do a mini-workout to get you started in the morning (try 7 mins or Down Dog)
  • Put an exercise app on at coffee break times
  • Make an appointment to walk with a friend
  • Walk or climb stairs during calls
  • Cultivate some micro habits
  • Create some work-from-home tiny habits
  • Leave your house, walk round the block and return to your desk whenever you feel brain fog creeping in
  • Put your laptop on a small step ladder / pile of books on a table so you can work standing for some of your day
  • Take lunch away from your desk
  • Do squats for the time it takes to boot up your computer
  • Do calf raises (stand and lift your heels up and down off the ground) for the time it takes for you to brush your teeth
  • Set a timer for focused work and take a movement break when it rings
  • Take a walk before or after dinner each evening
  • Do a five minute workout as the credits roll on each Netflix episode
  • Use text-reader apps to create audio versions of any reading you need to do (then you can walk and listen)
  • If you need creative inspiration – go for a walk – you can record any ideas as audio files on your phone as they pop up
  • Take turns to lead a 1 minute team stretch out before or after virtual team meetings
  • Take a dance break! If you’re stuck for choreographic inspiration, try the Just Dance Now app
  • Follow Thrive at Work on LinkedIn, Facebook or Instagram for more ideas and inspiration