Study Reveals that Work From Home Leads to Increased Sedentary Behavior

One of the lasting effects of the pandemic is the shift to work-from-home arrangements, which has left many working adults feeling “stressed and sedentary” as they, along with employers and policymakers, navigate the impacts of this new work setting in a post-pandemic world.

According to a study published in Travel Behaviour and Society, nearly two-thirds of Australian adults reported increased levels of sitting, coupled with higher levels of stress and anxiety from working at home.

On the flip side, one in three Australians reported increased levels of physical activity due to the new work arrangement, potentially as a way to counterbalance the increased sitting. However, even with this increase in physical activity, anxiety and stress levels have still risen, reflecting the ongoing impact of the pandemic.

These findings are based on a survey conducted with 1,165 Sydney residents between October and December 2020, after the initial COVID-19 wave restrictions had significantly decreased nationwide.

With the lifting of all restrictions in early 2022, a hybrid work model that offers a mix of working from home and the office remains a structural change stemming from the pandemic.

Work From Home Exacerbated Known Risks

The authors of the study noted that work-from-home arrangements have worsened known risks associated with ill-equipped home-working environments, like trip hazards, psychosocial impacts such as isolation and blurred work-family boundaries, and unhealthy behaviors involving diet, sleep, and addiction.

“This has also heightened concerns about work-related sedentary behavior, with employees reporting longer sitting times at their desks and reduced overall physical activity due to the lack of commuting and work-related travel—intensified by the rise in virtual meetings,” the authors stated.

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“This indicates that although commuting habits may have changed, some portion of the population continued with active travel, whether or not they were previously physically active before the pandemic-induced changes in work arrangements,” the authors highlighted.

Work From Home Arrangements and Exercise

Over half of the surveyed individuals reported more work-from-home days compared to pre-pandemic times.

A percentage of respondents noted an increase in active travel for non-work purposes, with 37% boosting their walking activities and 15% engaging in cycling.

Additionally, 36% reported increases in walking or cycling for leisure, and 31% for exercise.

However, 43% reported higher levels of anxiety or depression, and nearly two-thirds expressed concerns about the future.

The authors categorized three groups based on the survey results: active but anxious (22%), less change less worry (38%), and stressed and sedentary (40%).

The group identified as “active but anxious” exhibited the lowest levels of active commuting, second-highest levels of sitting and stress, but the highest physical activity levels. This group tended to be slightly younger with higher household incomes.

The “less change, less worry” group reported minimal changes in physical activity levels and active commuting, as well as lower stress levels. It consisted mostly of males who experienced limited impacts on their work and physical activity.

Meanwhile, the “stressed and sedentary” group reported the lowest physical activity levels, highest sitting time (nearly seven hours a day), and highest stress levels. Members of this group were around 40 years old, had lower incomes, and faced the biggest work disruption. They also reported the lowest quality of life scores.

Consequences of Insufficient Physical Activity

Inadequate physical activity, including prolonged sitting, contributes to chronic diseases such as type 2 diabetes and cardiovascular illnesses, higher mortality rates, as well as increased anxiety and depression.

“During the pandemic, reported physical activity levels generally declined in Australia and many other countries. However, as our analysis shows, there was considerable variation across different population segments,” the authors explained.

“Due to the shift from daily commuting and moving around the workplace to sitting at a kitchen table with virtual meetings, people are inevitably spending more time sitting.

“The missed opportunities for incidental active travel and associated physical activity benefits due to the absence of a daily commute and intra-day travel at workplaces need to be addressed,” the authors emphasized.

Recommendations

The research underscores the importance of promoting physical activity and reducing sedentary behaviors to enhance overall well-being, particularly in the context of working from home.

By identifying the most stressed or sedentary groups, policymakers can formulate laws that guide employers and employees on physical activity and work-from-home arrangements.

Under the Work Health and Safety Act 2011, employers are mandated to provide a workplace that minimizes health and safety risks.

The authors advocate for updating legislation and guidelines to offer clearer directives on the necessity for regular breaks from sitting and the promotion of more physical activity.

“In the absence of legislation, employer responses have been largely ad hoc, and there is still much to be done to ensure that workers receive adequate support and workplace health and safety protections,” they stated.

“However, proactive employers should address the issue by promoting healthier work practices and considering methods to incentivize healthier behaviors to tackle the increasing financial costs of physical inactivity.”

Aside from adopting sitting strategies like adjusting the screen to eye level, using lumbar support, ensuring the knees are level with the hips, and positioning the keyboard for straight wrists and forearms, employees should take regular breaks each hour to stretch, hydrate, and perform neck and back exercises.