If you work for yourself or from home, then you probably spend a lot of time sitting. Whether it’s on your desk chair, at your dining room table or even on the sofa, being able to work from anywhere isn’t all it’s cracked up to be.

In theory, working from home gives us the opportunity to be more active during our work days. But the reality is a bit different: most of us are clocking up more hours than ever in a sedentary position, and our health is paying the price.

Spending more than eight hours sitting each day could take years off your life – even if you’re hitting the gym or walking before or after work. It’s just not enough to counter the negative effects of long periods of sitting.

The good news is this: breaking up all that sitting doesn’t have to disrupt your work schedule. An active work day is as simple as incorporating micro-movements throughout the day to get your blood pumping and your body moving. Not only will it help you feel better, it will also boost your creativity, natural energy and productivity. Here’s how to get started:

GET YOUR SET-UP SORTED Set up your space to encourage movement. You might invest in a sit/stand desk or improvise one by moving your laptop to a stack of books or a shelf during video meetings so that you can stand and move about. Or, keep a few handy props in arm’s reach when you need to get your muscles moving – two full drink bottles make great improvised arm weights for a few cheeky bicep curls. A mini-trampoline in the corner is also great – especially if you need a quick way to warm up once the temperature drops.

STICK TO HEALTHY HABITS If you work from home, then you probably already have some routines in your day (like the 10am coffee break or the post-lunch chat with your dog). So, think about some moments when you could incorporate two minutes of movement. Try some angled press-ups against the kitchen bench while the kettle boils for your cup of tea, or challenge yourself to dance like a maniac in the kitchen to your favourite song while your lunch is warming up.

BEAT THE AFTERNOON SLUMP Micro-movements are a great natural energy source for when you find yourself flagging and fatigued in the afternoon. While it sounds counterintuitive, the longer we sit the more tired we get, but a short break to jog on the spot for a few minutes or taking a short walk around the block will do wonders for your energy.

KEEP YOURSELF ACCOUNTABLE Struggling to make your movement breaks happen? Try incorporating connection and accountability by making it a date. Book in a lunchtime walk with a business buddy, make your next meeting a walking meeting or set yourself a challenge to achieve a certain number of steps each work day and sharing your goal with a friend. Having someone to share your movement wins with or chat about your business highs and lows with while walking is a bonus. Who said an active workday had to be lonely?

The Active Workday Advantage by Lizzie Williamson is out now. Check it out here.

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