Sitting All Day: A Gentle Reminder for Those of Us Who Work From Home
- Deb Eternal
- 2 days ago
- 4 min read
One of the great benefits of working from home is comfort. There is no daily commute, no rushing to find a parking spot, and no need to navigate a busy office before the first cup of coffee.
The downside, however, is that many of us spend hours sitting in the same position.
I know I do.
It is surprisingly easy to sit down at the computer first thing in the morning, become absorbed in work, and then realise several hours have passed with very little movement. Even when we take breaks, they often involve making a cup of tea or checking our phones rather than actually moving our bodies.
Our bodies were designed for movement.
I'm not a fan of attending a gym, nor the cost of doing so, but we really don't need a gym membership or an intense fitness program to benefit from exercise.
Sometimes, a few minutes of gentle stretching and movement throughout the day can make a noticeable difference to how we feel.
Why Movement Matters - Especially When Working From Home
Long periods of sitting can contribute to:
Stiff neck and shoulders
Lower back discomfort
Tight hips
Reduced circulation
Fatigue
Poor posture
Reduced flexibility
Even short movement breaks can help improve circulation, reduce muscle tension, and refresh our concentration.
Think of movement as maintenance rather than exercise.
Just as we would not expect a car to perform well without regular care, our bodies need regular movement to keep functioning comfortably.
Before we go any further, I should mention that I am not a fitness instructor, physiotherapist, or health professional. Like many of the topics I write about on Deb Eternal, this article comes from my own curiosity and research.
As someone who works from home, I often find myself sitting for long periods and then wondering why my neck feels stiff or why I seem more tired than I should.
The exercises below are simple movements commonly recommended for desk workers and people who spend much of their day seated.
As always, if you have an injury, medical condition, or concerns about exercise, it is worth seeking advice from a qualified health professional before beginning any new routine.
A Simple Five-Minute Movement Break
The following exercises can be completed beside your desk and require no special equipment.
1. Shoulder Rolls
Sit or stand comfortably.
Slowly roll your shoulders forward ten times and then backward ten times.
This simple movement helps release tension that often builds while working at a computer.
2. Neck Stretch
Gently tilt your head toward one shoulder.
Hold for 10–15 seconds.
Repeat on the opposite side.
Avoid forcing the movement. The goal is a gentle stretch, not discomfort.
3. Seated Twist
While sitting upright, place one hand on the opposite knee and gently rotate your upper body.
Hold for several breaths.
Repeat on the other side.
This can help relieve stiffness through the spine and back.
4. Standing Calf Raises
Stand behind your chair.
Slowly rise onto your toes and lower again.
Repeat 10–15 times.
This simple exercise encourages circulation through the lower legs.
5. March on the Spot
March gently for one minute.
Swing your arms naturally.
It may feel simple, but it helps wake up the body and increase circulation.
6. Sit-to-Stand
Using your chair, slowly stand up and sit down ten times.
This movement gently strengthens the legs and encourages better mobility.
7. Gentle Side Stretch
Reach one arm overhead and lean slightly to the opposite side.
Hold for several breaths before changing sides.
This stretch feels particularly good after extended periods at a desk.
Building the Habit
The hardest part is usually remembering.
Many of us tell ourselves we will move more tomorrow.
Tomorrow becomes next week.
Next week becomes next month.
One idea is to set a recurring reminder every hour. Another is to use natural breaks in the day as prompts for movement:
Waiting for the kettle to boil
Before checking emails
After finishing a task
Before lunch
Before logging off for the day
The goal is not perfection.
The goal is simply to move a little more than yesterday.
A Reminder to Myself
As I write this, I am reminding myself as much as anyone else.
Working from home has many advantages, and I would not trade the flexibility it provides. Yet I know there are days when I become so focused on work that movement is the last thing on my mind.
Perhaps that sounds familiar.
If so, consider this your gentle reminder - and mine - to stand up, stretch, walk around the room, and give your body the movement it quietly asks for each day.
Your work matters.
But so does the body that allows you to do it.
Reflection
What would happen if you treated movement not as another task on your to-do list, but as a small act of care for yourself throughout the day?
Namaste
Deb xx
This piece is part of my ongoing reflections at Deb Eternal - a space for thoughtful writing across life, mind, and meaning.
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