Staying seated for long periods is not good for your health, it’s important to create a routine that involves short bursts of movement or a longer break that includes stretching or a quick energy-boosting activity like running or jumping in one spot. This is not only beneficial for your health, but it will also give an extra energy boost and elevate your mood.

Here are some health tips to keep you active and keep your energy levels up while working from home. A happier you = a better job done!

1. Get up every hour

Sitting at your desk for hours at a time increases your risk of getting heart disease, so set up a timer, get up, stretch out your arms and legs or simply just run in one place. Sitting for long hours at a time, especially now where you may have stopped commuting and aren’t leaving your house can cause a lot of hand, back and shoulder pain.

Seated spinal rotation can help keep you active while at your chair: this is an advanced exercise that should not be done if you have any type of back injury.

• While seated, cross your arms over your chest.
• Grab your shoulders.
• Rotate your upper body from the waist, turning gently from left to right as far as it feels comfortable.
• You should feel the tension on both sides of your lower back as it stretches out.

Also, make sure you are seated comfortably, keep your chair close to your desk, make sure your feet are fully on the floor, if not make the necessary adjustments needed, your wrists should comfortably rest on the table and your computer screen should level with your eyes about 30 cm away from you.

2. Walk when you can

Walking is more beneficial than you think, it increases focus and mental clarity, brings more creativity, improves mood, relaxes muscles, and more, so even if you have to sneak in extra walking around the house while being on the phone, or walking to the nearest shop for your break, it is a great reason to move.

3. Yoga and meditation

More and more people are joining yoga and meditation classes to relieve work stress. There are some free classes to follow online. Designate a few minutes out of your day to take an online yoga or meditation class which may just be all that you need to brighten your day and relieve stress.

As well as keeping active daily, it is also just as important to make sure you drink plenty of water. For some who find plain water boring and bland, water infusion bottles are always a great choice to add flavour and nutrients. Simply infuse your water with lemon, strawberries, mint, cucumber, whatever you have in your kitchen that will inspire you to take an extra sip during the day!

Keep healthy snacks nearby such as cereal bars, fresh fruit and nuts for times when you may be too busy to take a proper break, they will keep you going and energised until your next meal. Also, make sure to break from your screen, go outside for some fresh air, even if it's just for 2 minutes.

And lastly, breathe. Don’t forget to take a few deep relaxing breaths during the day to reduce your stress and calm you down. Stressful work days can be quite long so hopefully these tips will help you achieve you to stay physically active and healthy.