Hey there, fellow WFH warriors! Priya here, coming at you live from my cozy Capitol Hill apartment. Today, we’re tackling a challenge that’s as real as my love for chai – how to keep our bodies moving when our jobs keep us glued to our screens.

When I first started working from home, I was thrilled. No more commute, pajamas all day (don’t judge), and unlimited access to my snack stash. But a few weeks in, I realized something alarming - I hadn’t moved from my chair in hours. My back ached, my energy levels plummeted, and I felt about as lively as a wilted houseplant. Sound familiar?

As a UX designer, I spend hours hunched over my laptop, lost in the world of wireframes and user flows. But here’s the thing: our bodies weren’t designed to be stationary for long periods. We’re not houseplants, people! We need movement like we need oxygen (or in my case, coffee).

The Wake-Up Call

My wake-up call came during a particularly grueling project. I’d been working non-stop for days, barely leaving my desk. One morning, I stood up and felt a sharp pain shoot through my lower back. That’s when I knew something had to change.

I started researching and experimenting with ways to incorporate more movement into my day. It wasn’t easy at first – old habits die hard, right? But gradually, I found strategies that worked for me. Here are the three game-changers that transformed my WFH experience:

1. Establishing a Movement-Friendly Routine

Creating a routine with regular movement breaks was a total game-changer. I set hourly reminders on my phone for specific exercises or stretches. Sometimes it’s squats, other times it’s a quick dance party to my favorite tune. Variety keeps things interesting and works different muscle groups.

I also implemented the 20-20-20 rule to combat eye strain and promote movement. Every 20 minutes, I look at something 20 feet away for 20 seconds. It’s a mini-break for my eyes and a reminder to shift positions.

One of my favorite discoveries has been “walking meetings.” Unless I need to be on camera or share my screen, I take calls while pacing around my apartment or stepping outside for fresh air. It’s amazing how much more energized and focused I feel during these calls.

Remember that time I had a crucial client call and decided to take it while walking? Well, let’s just say I got so engrossed in the conversation that I ended up three blocks away from home without realizing it! But you know what? It was one of the most productive and enjoyable calls I’ve ever had. The client loved my energy, and I felt like I could conquer the world afterward.

2. Sneaky Movement Strategies

I’ve learned to reframe household chores as movement opportunities. Vacuuming becomes a chance to lunge across the room, and folding laundry turns into a squat challenge. My apartment has never been cleaner, and my legs have never been stronger!

To combat decision fatigue, I created a “movement menu” – a list of quick exercises I can do during breaks. I’ve also embraced “exercise snacking” – short bursts of high-intensity activity spread throughout the day. A minute of jumping jacks here, a few push-ups there – it all adds up.

Chair dips, desk push-ups, and seated leg raises have become my go-to moves when I need a quick energy boost. During those inevitable moments when I’m waiting for a file to upload or a program to load? That’s prime time for a few jumping jacks or high knees.

I once had a video call scheduled right after my “exercise snack” time. In my rush, I forgot to change out of my workout top. There I was, presenting to the team with my “Namaslay” tank top in full view. Embarrassing? A little. But it sparked a great conversation about staying active while working from home, and now our team has a weekly virtual workout session!

3. Creating a Movement-Friendly Environment

I’ve designated a corner of my living room as my workout area, keeping basic equipment like resistance bands and a yoga mat there for easy access. This visual cue reminds me to move throughout the day. Plus, it’s way harder to make excuses when your workout gear is staring you in the face!

I’ve also invested time in setting up an ergonomic workstation. A well-set-up desk encourages better posture and more frequent position changes. And don’t forget to stay hydrated! Keeping a water bottle at your desk not only helps you stay hydrated but also necessitates more frequent trips to the bathroom – each one an opportunity for a quick stretch or a few exercises!

Alternating between sitting and standing has been crucial. I invested in a standing desk converter and try to stand for at least 15 minutes every hour, gradually increasing the time as my body adjusts. Pro tip: start small. I initially tried to stand for hours at a time and ended up with sore feet and a bad mood. Slow and steady wins the race!

The Results

After implementing these changes, the difference has been night and day. My energy levels are up, my back pain is gone, and I’m even sleeping better at night. Plus, I’ve noticed an improvement in my focus and productivity during work hours. Who knew that moving more could help you work better?

Thing is, it’s all about finding what works for you. Maybe you’ll discover that you love doing yoga during your lunch break, or perhaps you’ll become a master of the “desk workout.” Whatever it is, just keep moving. Your future self will thank you.

Remember, we might be working from home, but we’re not houseplants. We need to move! So get up, stretch, and start moving. Your body (and your mind) will thank you. Now, if you’ll excuse me, it’s time for my mid-afternoon dance party. Who’s ready to bust a move?