Working From Home May Be Increasing Sedentary Behaviour
- Marisa Pindoria
- 1 day ago
- 4 min read
The Hidden Health Challenge of Remote Work
Working from home has become a permanent part of modern life for millions of employees worldwide. While remote work offers flexibility, reduced commuting time, and improved work-life balance, researchers are increasingly questioning whether it may also be contributing to lower physical activity levels and poorer health outcomes.
A recent systematic review and meta-analysis published in BMC Public Health examined how working from home (WFH) affects sedentary behaviour (SB) and physical activity (PA). The findings suggest that remote work may significantly increase sitting time while reducing daily movement, raising concerns about long-term health consequences (1).
Why Sedentary Behaviour Matters
Sedentary behaviour refers to activities involving prolonged sitting or minimal physical movement, such as desk work, attending virtual meetings, or spending long periods in front of screens. Previous research has linked excessive sedentary time to increased risks of cardiovascular disease, type 2 diabetes, obesity, and premature mortality (2,3).
The review highlighted evidence showing that even modest increases in daily movement can improve health outcomes. One large meta-analysis found that every additional 1,000 steps per
day may reduce all-cause mortality by approximately 15%, while cardiovascular mortality may decrease by around 7% with increases of just 500 daily steps (2).
What the Researchers Found
The review analysed multiple studies comparing physical activity and sitting behaviour during work-from-home days versus traditional onsite office work (1). Researchers included longitudinal cohorts, cross-sectional studies, and intervention studies involving workers from several countries.
Overall, the findings suggested that people working from home:
• Sit for longer periods
• Take fewer daily steps
• Engage in less incidental movement throughout the workday
Some studies indicated that remote work may reduce daily step counts by approximately 2,500 steps while increasing sedentary time by around 30 minutes per day (1).
Researchers warned that this combination of prolonged sitting and reduced movement may increase risk factors for non-communicable diseases over time (1).
Why Remote Work Changes Daily Movement
Traditional office environments naturally encourage movement. Employees may walk to meetings, commute, interact with coworkers, visit break rooms, or move between workspaces throughout the day.
At home, many of these opportunities disappear.
The review referenced research showing that workers with access to shared workplace spaces took approximately 500 more steps and spent six additional minutes walking during onsite workdays compared with remote workdays (1).
In addition, remote work often involves prolonged virtual meetings and uninterrupted screen time, both of which may contribute to longer sitting periods.
The Pandemic Complicated the Research
One challenge in studying work-from-home behaviour is that many studies were conducted during the COVID-19 pandemic. Researchers noted that lockdowns, gym closures, reduced social interaction, and fear of infection may have independently affected physical activity levels (1).
To account for this, the review specifically evaluated “pandemic bias” when assessing study quality. The researchers also included several studies conducted before and after the pandemic to better isolate the effects of remote work itself (1).
Not Everyone Experiences Remote Work the Same Way
The researchers emphasised that the impact of working from home may vary depending on occupation and lifestyle.
Some studies included workers who could not realistically perform their jobs remotely, such as nurses, service workers, and blue-collar employees. This may have influenced comparisons between home and onsite work environments (1).
Researchers also noted that individuals use the extra time gained from not commuting differently. Some people may use the time for exercise, while others may spend more time sitting (1).
Can Remote Work Become Healthier?
As hybrid and remote work continue to expand, researchers argue that workplace health promotion strategies must adapt.
Potential solutions include:
• Scheduled movement or stretching breaks
• Short breaks between virtual meetings
• Walking meetings
• Ergonomic home office setups
• Encouraging physical activity during non-commuting time
The study suggests that employers and occupational health professionals should begin designing wellness strategies specifically for home-working environments (1).
The Future of Hybrid Work
Despite concerns about sedentary behaviour, remote and hybrid work are likely to remain a major part of modern employment. Many employees value the flexibility and improved work-life balance associated with working from home (1).
The challenge moving forward may not be whether remote work should continue, but how to create healthier work routines in increasingly digital workplaces.
As research on remote work continues to evolve, one message is becoming increasingly clear: maintaining regular movement throughout the day may be essential for protecting long-term health in the era of hybrid work.
References
1. Schöne C, Böhme E, Starke MS, Bolm-Audorff U, Peters M, Hegewald J. The impact of working from home on sedentary behaviour and physical activity compared to
onsite work in the working population: a systematic review and meta-analysis. BMC Public Health. 2025;25:3963. Available from:
2. Banach M, Lewek J, Rowlands AV, et al. The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. Eur J Prev Cardiol. 2023;30(18):1975-1985. Available from:
3. Dunstan DW, Owen N. Less sitting for preventing type 2 diabetes. Diabetes Care. 2021;44(10):2194-2196. Available from:
https://diabetesjournals.org/care/article/44/10/2194/138568/Less-Sitting-for Preventing-Type-2-Diabetes
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