1% Movement

How to Move More While Working From Home: 12 Simple Ways

Introduction

Working from home has many advantages.

No commute.

More flexibility.

A kitchen nearby.

The ability to work in comfortable clothes.

But there’s one downside that’s easy to overlook:

You may move much less.

When you work in an office, movement often happens automatically.

You walk from the car park or train station.

You walk to meeting rooms.

You visit colleagues.

You go somewhere for lunch.

When you work from home, your commute might be ten steps from your bedroom to your desk.

Then you sit there for hours.

The solution isn’t necessarily adding a long workout to an already busy schedule.

Instead, you can redesign your workday so that movement happens naturally throughout it.

Here are 12 realistic ways to move more while working from home.

1. Create a Fake Commute

One of the simplest work-from-home habits is surprisingly effective:

Pretend you still have a commute.

Before opening your laptop, go outside for a short walk.

It could be:

5 minutes.

10 minutes.

Around the block.

To get coffee.

Walking the dog.

Then return home and begin working.

At the end of the day, repeat the process.

Laptop closes → short walk → workday ends.

This gives your day a physical boundary while also creating two automatic opportunities for movement.

If you’d like to turn those walks into a consistent routine, see our guide on How to Build a Daily Walking Habit.

2. Stop Trying to “Remember” to Move

When you’re concentrating on work, three hours can disappear surprisingly quickly.

That’s why relying on memory isn’t always effective.

Instead, connect movement to things that already happen.

For example:

Meeting ends → stand up.

Coffee finishes → walk around the house.

Bathroom break → take an extra lap around the room.

Lunch finishes → walk outside.

These existing activities become triggers for movement.

You no longer need to constantly remind yourself.

Your routine reminds you.

3. Take Movement Breaks Between Tasks

When you finish one task, don’t immediately begin the next.

Take two or three minutes to move.

Walk around your home.

Stretch.

Climb the stairs.

Do a few bodyweight movements.

Then return to work.

These small periods of activity are sometimes called exercise snacks.

They’re particularly useful for busy professionals because they don’t require a dedicated workout session.

4. Walk During Phone Calls

Not every task requires you to sit in front of a computer.

Phone calls are a perfect example.

If you don’t need to look at your screen or take detailed notes, stand up.

Better still:

Walk.

Walk around your home.

Walk in your garden.

Walk outside if practical.

A 20-minute phone call can quietly become a 20-minute walk without adding another activity to your schedule.

5. Take a Lunchtime Walk

When working from home, it’s tempting to eat lunch directly in front of your computer.

Try not to make that your default.

Step away from your desk.

Eat somewhere else.

Then, if you have time, take a short walk.

You don’t need your entire lunch break.

Even 10 minutes can give you an opportunity to move and mentally separate the morning from the afternoon.

If daily walking becomes part of your routine, comfortable footwear can make those short walks easier to maintain.

Our Best Walking Shoes guide explains what to look for if you’re choosing shoes primarily for everyday walking.

6. Use a Walking Pad Strategically

One advantage of working from home is that you have more control over your workstation.

For some people, that makes a walking pad worth considering.

A walking pad is essentially a compact treadmill designed primarily for walking.

But there’s an important point:

You don’t need to walk while doing everything.

Walking may work well during lower-focus activities such as:

Listening to webinars.

Attending certain meetings.

Watching training videos.

Reading less demanding material.

Taking calls.

Writing complex reports while walking may be much less practical.

And if you’ve already decided a walking pad suits your routine, compare your options in our Best Walking Pads guide.

7. Alternate Between Sitting and Standing

Standing all day isn’t necessary.

Instead, think about changing positions.

Sit while performing tasks that require concentration.

Stand during certain meetings.

Sit again.

Walk for a few minutes.

The goal is variety rather than replacing eight hours of sitting with eight hours of standing.

If you want a workstation that makes changing positions easier, an adjustable standing desk can be useful.

But remember:

A standing desk isn’t exercise.

It’s simply a tool that can help you avoid staying in one position throughout the entire workday.

8. Keep Exercise Equipment Visible

Your environment influences your behaviour.

If your resistance bands are buried inside a cupboard, you’re less likely to use them.

Instead, keep simple exercise equipment somewhere visible.

For example:

Resistance bands beside your desk.

An exercise mat nearby.

Walking shoes beside the door.

When movement is convenient, there’s less friction between thinking about exercising and actually doing it.

If you’d like something compact for short strength sessions, see our Best Resistance Bands for Beginners guide.

9. Build a Five-Minute Strength Break

Not every movement break needs to involve walking.

You can also include simple strength exercises.

For example:

Quick Work-From-Home Strength Break

10 squats

10 wall push-ups

10 resistance-band rows

10 calf raises

20–30 seconds of gentle mobility

You don’t need to complete this exact routine.

The point is to show how little time movement actually requires.

Five minutes between tasks can become useful activity instead of another five minutes scrolling through your phone.

10. Make Your Home Slightly Less Convenient

This sounds strange, but convenience can reduce movement.

When everything you need is within arm’s reach, you have no reason to get up.

Instead:

Keep your water away from your desk.

Use a bathroom farther from your workspace.

Leave your printer in another room.

Take the stairs whenever possible.

Put your walking shoes near the door rather than under your desk.

These tiny amounts of movement aren’t workouts.

But that’s the point.

You’re designing an environment where movement happens automatically.

11. Walk After Meals

Working from home gives you another advantage.

You may have more control over what happens immediately after eating.

Instead of finishing lunch and returning straight to your computer, walk for a few minutes.

The same habit can work after dinner.

Because meals already happen every day, they’re excellent triggers for building movement habits.

If you’re interested in this strategy, read our complete guide to the Benefits of Walking 10 Minutes After Meals.

12. End Your Workday With Movement

Working from home can blur the boundary between work and personal life.

You finish work.

Close one browser window.

Then open another.

Suddenly you’ve been sitting in exactly the same place for another two hours.

Instead, create an end-of-work ritual.

Close your laptop.

Put on your walking shoes.

Go outside.

Even a ten-minute walk creates a physical transition:

Work is finished.

Personal time has begun.

And you’ve added another small amount of movement to your day.

What About a Fitness Tracker?

Some people find it difficult to realise just how little they’ve moved while working from home.

A fitness tracker can make your activity more visible.

You may notice:

“It’s 3 PM and I’ve barely walked today.”

That awareness can encourage you to take a short break.

If tracking motivates you rather than making you obsessive about numbers, see our Best Fitness Trackers guide.

But don’t become obsessed with reaching a perfect step count.

The goal is simply to move more consistently.

A Realistic Work-From-Home Movement Schedule

You don’t need to implement all 12 strategies.

Here’s what a simple day could look like.

8:45 AM

10-minute fake commute

Walk around the neighbourhood.

10:30 AM

3-minute movement break

Stand, walk and stretch.

12:30 PM

Lunch + 10-minute walk

2:30 PM

5-minute strength break

A few squats, calf raises and resistance-band exercises.

4:00 PM

Walking phone call

5:30 PM

10-minute end-of-work walk

That’s movement spread across the entire day without requiring a 60-minute workout.

Don’t Try to Do Everything Tomorrow

This is important.

After reading an article like this, it’s tempting to think:

“Tomorrow I’m going to walk before work, use my standing desk, do resistance bands, take six movement breaks and walk after dinner.”

That’s usually unnecessary.

Pick one habit.

For example:

“After lunch, I’ll walk for 10 minutes.”

Do that consistently.

Then add another.

The objective isn’t creating the world’s healthiest workday tomorrow.

It’s gradually creating a work environment where movement becomes normal.

Frequently Asked Questions

How can I stay active when working from home?

Build movement into activities already happening during your workday. Walking before work, moving between meetings, taking lunchtime walks and standing during calls can all increase your daily activity.

How often should I move when working from home?

Rather than obsessing over an exact schedule, aim to regularly break up long periods of uninterrupted sitting with standing or movement.

Is a standing desk enough?

No. Standing is not a replacement for exercise. A standing desk can help you change positions more often, but regular physical activity is still important.

Can I use a walking pad while working?

Yes, for suitable tasks. Walking pads may work particularly well during meetings, calls or other low-focus activities. More demanding tasks may be easier while sitting or standing.

What exercises can I do while working from home?

Walking, squats, wall push-ups, calf raises, resistance-band exercises and short mobility exercises can all fit into a home working routine.

What if I’m too busy to exercise?

Start with a few minutes. A short walk or movement break is easier to fit into a busy schedule than waiting for a full hour to become available.

Conclusion

Working from home doesn’t have to mean sitting at home all day.

In fact, working remotely gives you something many office workers don’t have:

Control over your environment.

Use it.

Walk before opening your laptop.

Move between meetings.

Take your lunch outside.

Stand occasionally.

Build a little strength.

Walk after work.

You don’t need to transform your entire routine overnight.

Start with one small change.

Repeat it.

Then add another.

Because a healthier work-from-home routine isn’t built through one perfect workout.

It’s built through small opportunities to move throughout the day.

Ready to Build a More Active Workday?

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