Physical Health Implications of Remote Working


Remote working has become increasingly prevalent in today’s digital age, offering flexibility and convenience for employees. However, this shift in the work environment has also brought about physical health implications that may affect individuals who spend prolonged hours working from home. In this blog post, we will explore the physical health implications of remote working and provide practical tips to promote a healthy work-life balance.

  1. Sedentary Lifestyle and Lack of Movement

One of the significant challenges of remote working is the increased sedentary lifestyle. Without the need to commute or move around an office environment, individuals often find themselves sitting for extended periods. Prolonged sitting has been associated with various health risks, including increased obesity, cardiovascular issues, and musculoskeletal problems.

Solution: Take regular breaks to stretch, walk, or engage in light exercises throughout the day. Set reminders to stand up and move every hour. Consider incorporating standing or walking workstations, and try to incorporate physical activity into your daily routine.

  1. Poor Ergonomics and Musculoskeletal Strain

Home workstations may not always be ergonomically designed, leading to poor posture and musculoskeletal strain. Improper desk and chair height, inadequate lumbar support, and improper monitor placement can contribute to back pain, neck strain, and other musculoskeletal issues.

Solution: Set up an ergonomic workstation at home. Invest in an adjustable chair, position your monitor at eye level, use a separate keyboard and mouse, and ensure proper lumbar support. Take regular breaks to stretch and adjust your posture.

  1. Increased Screen Time and Eye Strain

Remote working often involves increased screen time, whether it’s for work-related tasks or virtual meetings. Prolonged screen time can lead to eye strain, dry eyes, and headaches.

Solution: Practice the 20-20-20 rule. Every 20 minutes, look away from the screen and focus on an object at least 20 feet away for 20 seconds. Adjust the brightness and position of your screen to reduce eye strain. Consider using blue light-blocking glasses to minimize the impact of screen-related eye strain.

  1. Unhealthy Snacking and Poor Nutrition

Working from home can lead to easy access to snacks and a lack of structured mealtimes. This may result in unhealthy snacking and poor nutrition choices, leading to weight gain and nutritional deficiencies.

Solution: Establish regular mealtimes and plan nutritious meals and snacks in advance. Stock your pantry with healthy options like fruits, vegetables, nuts, and whole grains. Limit the availability of sugary and processed snacks in your home.

  1. Lack of Physical Boundaries and Work-Life Balance

Remote working can blur the lines between work and personal life, leading to an “always-on” mentality. The absence of physical boundaries between workspace and living space can make it challenging to disconnect from work and maintain a healthy work-life balance.

Solution: Establish clear boundaries between work and personal time. Create a designated workspace, separate from your living area if possible. Define specific working hours and stick to them. Prioritize self-care activities and set aside time for hobbies, exercise, and relaxation.


While remote working offers flexibility and convenience, it is essential to be mindful of the physical health implications that can arise from spending prolonged hours working from home. By addressing issues such as sedentary behavior, poor ergonomics, increased screen time, unhealthy snacking, and work-life balance, individuals can take proactive steps to prioritize their physical well-being. By incorporating simple strategies and making conscious choices, remote workers can maintain a healthy lifestyle while enjoying the benefits of remote work.