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Sitting is the New Smoking: 5 Tips to Avoid Sedentary Behavior While Working From Home


woman sitting at desk with neck and back pain

In the era of remote work, many people have found themselves sitting in front of their computers for extended periods of time, leading to sedentary behavior that can be detrimental to their health. A sedentary lifestyle has been linked to numerous health problems, including obesity, heart disease, and diabetes. As a result, it's important to find ways to reduce sedentary behavior while working from home. In this article, we will explore the reasons why sedentary behavior is harmful and provide five actionable tips to help you avoid it.


First, let's discuss why sedentary behavior is a problem. When we sit for long periods of time, our bodies burn fewer calories, which can lead to weight gain. Additionally, sitting for long periods of time can lead to poor posture and back pain. Finally, studies have shown that people who sit for extended periods of time are more likely to develop health problems like heart disease and diabetes.


Now, let's explore five actionable tips to help you reduce sedentary behavior while working from home:

  1. Take Frequent Breaks: One of the easiest ways to reduce sedentary behavior is to take frequent breaks throughout the day. Stand up and stretch your legs every hour or so to get your blood flowing and give your body a chance to move.

  2. Use a Standing Desk: Another option is to use a standing desk. Standing desks allow you to work while standing up, which can help you burn more calories and reduce the amount of time you spend sitting.

  3. Incorporate Movement Into Your Day: Look for ways to incorporate movement into your day. For example, you could take a short walk during your lunch break or do a quick workout between meetings. You could also try doing some light stretching or yoga in the morning to help get your body moving.

  4. Use a Fitness Tracker: Consider using a fitness tracker to help you monitor your activity levels. Many fitness trackers will alert you when you've been sitting for too long and encourage you to get up and move around.

  5. Set Goals: Finally, consider setting goals for yourself to help reduce sedentary behavior. For example, you could aim to take 10,000 steps per day or set a goal to stand up and stretch every hour. By setting goals, you'll be more motivated to stay active throughout the day.

Sedentary behavior is a common problem for people who work from home, but it's not an insurmountable one. By taking frequent breaks, using a standing desk, incorporating movement into your day, using a fitness tracker, and setting goals, you can reduce the amount of time you spend sitting and improve your overall health.


Remember, small changes can make a big difference over time, so start making changes today and see how much better you feel.

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