The way we work has shifted dramatically. As Londoners increasingly adopt hybrid and remote working models, the home is no longer just a place to relax — it’s also where we meet deadlines, take Zoom calls, and brainstorm creative ideas. This evolution demands a fresh approach to interior design that supports both professional productivity and personal wellbeing. Read simple tips for staying healthy and active at home.
Even simple upgrades can have a big impact — for many, that starts with selecting the right desk or chair to stay comfortable throughout the day. Many Londoners, for instance, have turned to solutions from ChairOffice to create home workspaces that feel both practical and stylish, even within smaller flats.
But achieving this harmony takes more than just setting up a desk. It’s about understanding how to integrate wellness, design, and function into your home environment to support a healthier, calmer daily routine.
Let’s explore a variety of straightforward, achievable ways to stay healthy and active without ever leaving the house.
Prioritise Ergonomics for Everyday Comfort
When people think about staying healthy, diet and exercise usually come to mind first. But ergonomics — how your furniture and environment support your body — plays a crucial role in long-term wellness.
Whether you’re working remotely, managing household paperwork, or relaxing with a book, poor posture can lead to back pain, joint issues, and fatigue over time. That’s why setting up your workspace or relaxation area with supportive, adjustable seating is so important.
An ergonomic chair should:
- Support the natural curve of your spine.
- Allow feet to rest flat on the floor.
- Offer adjustable height, armrests, and lumbar support.
- Reduce strain on the neck and shoulders.
Proper seating helps prevent stiffness, tension headaches, and musculoskeletal strain that can accumulate when working long hours at a dining table or sofa instead of a purpose-designed chair.
Establish a Daily Movement Routine
The key to staying active at home is building movement into your day — even if you don’t have time for a full workout. Simple, consistent habits can dramatically improve cardiovascular health, flexibility, and energy levels.
Here are a few easy ways to add activity to your home routine:
Desk Stretches
When sitting for long periods, pause every 30–60 minutes for simple stretches:
- Neck rolls
- Shoulder shrugs
- Back extensions
- Seated spinal twists
These quick movements help improve circulation, loosen stiff muscles, and reduce the risk of repetitive strain injuries.
Short Activity Bursts
If a full workout feels daunting, break activity into 10-15 minute bursts:
- Bodyweight exercises like squats, push-ups, or lunges
- Jump rope sessions
- Light dumbbell circuits
- Yoga or Pilates routines
Even short movement breaks can refresh your mind and reduce stiffness, especially during work hours.
Household Chores Count
Vacuuming, gardening, cleaning, and other domestic tasks can serve as effective low-intensity workouts while keeping your home tidy.
Maximise Natural Light Exposure
Many people underestimate the role that natural light plays in overall health. Sunlight helps regulate your circadian rhythm, boosts mood, and supports vitamin D production — essential for bone health and immune function.
Position workstations or seating areas near windows whenever possible. Start your morning with a few minutes of sunlight exposure to help set your internal body clock, improving sleep quality and mental wellbeing.
According to the National Institutes of Health (NIH), adequate sunlight exposure helps the body produce sufficient vitamin D, which plays a key role in maintaining strong bones, muscle function, and immune response.
Create Dedicated Movement Spaces
Even in small homes, carving out a designated space for physical activity can help maintain motivation. It doesn’t need to be large or elaborate — just functional.
- Yoga corner: A mat, blocks, and a speaker for calming music.
- Mini gym: Resistance bands, free weights, and a balance ball.
- Stretch station: A small nook with a foam roller and massage tools.
Having these tools visible and accessible makes it more likely that you’ll incorporate regular movement throughout the day.
Stay Hydrated
Hydration plays a vital role in maintaining energy, focus, and physical performance. Yet, many people unintentionally drink far less water when working from home than they would in a structured office or gym environment.
Set simple reminders:
- Use a large water bottle to track your intake.
- Infuse water with lemon, cucumber, or mint for variety.
- Drink a glass of water with every meal and snack.
Proper hydration also supports digestion, skin health, and temperature regulation — all critical for feeling your best throughout the day.
Focus on Balanced Nutrition
Staying at home offers both advantages and risks when it comes to nutrition. While you’re better able to prepare fresh, wholesome meals, it’s also easy to fall into unhealthy snacking habits.
Simple guidelines include:
- Prioritise whole foods: vegetables, fruits, lean proteins, and whole grains.
- Limit processed snacks and sugary beverages.
- Prepare healthy meals in advance to avoid last-minute convenience foods.
- Maintain regular meal times to support digestion and energy stability.
Cooking at home can also be an opportunity to experiment with new recipes, develop cooking skills, and better control ingredients.
Improve Air Quality at Home
Poor indoor air quality can contribute to fatigue, allergies, and respiratory issues. Improving air circulation and cleanliness helps create a healthier living environment.
Tips include:
- Regularly ventilating rooms by opening windows.
- Using air purifiers to reduce dust, allergens, and pollutants.
- Incorporating houseplants like snake plants or peace lilies that naturally purify air.
- Reducing synthetic fragrances and harsh cleaning products.
Don’t Neglect Sleep Hygiene
Sleep is a pillar of good health, but staying home often blurs the lines between work and rest, disrupting sleep routines.
To support restful sleep:
- Maintain consistent bedtimes and wake-up times.
- Limit caffeine and alcohol in the evening.
- Keep bedrooms dark, cool, and free from electronic devices.
- Use blackout curtains if streetlights disturb your rest.
Quality sleep supports immune function, mood regulation, cognitive performance, and overall resilience.
Adjust Your Home Office for Long-Term Wellness
For many, remote work has become a permanent feature of home life. Poor work setups can lead to physical discomfort and productivity challenges.
Essential elements include:
- An ergonomic chair with lumbar support (such as models from ChairOffice).
- A desk at proper height to keep shoulders relaxed.
- A monitor positioned at eye level.
- Keyboard and mouse at comfortable, neutral positions.
- Adequate lighting to reduce eye strain.
Proper office ergonomics can reduce musculoskeletal discomfort, improve posture, and help prevent the cumulative strain that often results from makeshift workstations.
Build Activity Into Your Daily Routine
Think creatively about how to move more throughout the day:
- Take phone calls while walking.
- Use commercial breaks during TV time for stretches or light strength exercises.
Dance to music while doing housework.
