Ollie Thompson’s guide to managing your physical health when working from home

Our fitness and wellbeing expert has some advice to help.

Working from home offers flexibility and convenience, but it also introduces challenges that can negatively impact health and fitness.

Without the structure of an office environment, maintaining a healthy lifestyle becomes more difficult. As a personal trainer working with people both locally in Cambridge, in central London, and online across the UK, I’ve encountered my fair share of individuals struggling to navigate wellness while glued to their home office for 12 hours per day.

Many people find themselves snacking more frequently, sitting for extended periods uninterrupted, and blurring the lines between work and personal time.

Below, I explore five common reasons people struggle with their health and fitness while working remotely and offer strategies to address these issues.

1. Increased snacking

One of the most common challenges for those working from home is the temptation to snack throughout the day. With the kitchen just a few steps away, it’s easy to develop the habit of mindless eating, especially when working through stressful tasks or during moments of boredom.

Unlike an office setting, where snacks might be limited, at home, food is constantly accessible. Over time, this can lead to consuming more calories than necessary, often in the form of unhealthy, processed snacks. To counteract this, being mindful about setting designated mealtimes and opting for nutritious snacks can help create healthier eating habits. A few strategies I’ve found that help people achieve success are:

- Be conscious to limit how many unhealthy snacks you keep in the house at any one time.
- Consume a higher-protein diet, helping you feel full for longer.
- Exercise in the morning to encourage you to make sensible nutritional choices during the day, preventing you from "undoing" your hard work.

2. Lack of movement after meals

Another key area where health suffers in a remote work environment is the lack of movement after meals.

Many people eat and then immediately return to their desks, missing out on the benefits of post-meal activity.

Walking after meals helps with digestion and regulating blood sugar levels - in fact, a post-meal blood sugar spike has been shown to be reduced by over 20 per cent if the meal was directly followed by 10 minutes of movement.

3. Moving little and often

Working from home can lead to long periods of sitting, which is harmful to both physical and mental well-being. When you're in the comfort of your own home, it's easy to forget to take regular movement breaks. Incorporating small, frequent movements throughout the day, such as standing up during phone calls or taking short walks between tasks, can make a huge difference. I often recommend five minutes of movement for every 30 minutes of sitting, breaking up long periods of inactivity to prevent stiffness and boost circulation.

These brief moments of activity help improve focus, help eye health and reduce the risks associated with prolonged sitting.

4. Difficulty creating a work-life disconnect

A major struggle for those working from home is the challenge of creating a clear boundary between work and personal life.

Without the physical separation of an office, work can easily bleed into evening hours, leading to burnout and increased stress. It’s crucial to establish a routine that signals the end of the workday.

This could include changing out of work clothes, going for a walk, or engaging in a hobby. By intentionally disconnecting from work, you create mental space for relaxation and recovery, which is vital for long-term wellbeing.

5. Poor sleep hygiene

Finally, protecting your sleep is essential when working from home. Poor sleep hygiene, such as irregular sleep schedules, working late into the evening, consuming caffeine later in the day, or using screens right before bed, can interfere with sleep quality.

To tackle this, we must confront these modern challenges directly. By prioritising physical activity, maintaining regular sleep routines, increasing exposure to natural light in the morning, reducing nighttime artificial light, better managing caffeine and alcohol intake, and effectively switching off before bed, we can begin to restore our sleep and improve our overall health.

Incorporating these small changes into your daily routine can make a big difference in your health and fitness when working from home. By staying mindful of your habits and creating a balance between work and personal life, you can protect your well-being and thrive in a remote environment.

Ollie specialises in helping career-focused professionals get into great shape, build long-term health and perform better in their work. Ollie works across Cambridge and London and offers both in-person and virtual personal training. Visit welltolead.com and follow Ollie on Instagram @olliethompsonhealth for more.