Many office workers now spend at least part of their working week at home, but relatively little is known about how remote work changes the way people spend their time throughout the day. The WORKDAY study at the University of Turku in Finland examined how sleep, sedentary behaviour and physical activity differ between remote and office workdays among hybrid workers.

Researchers found that people slept an average of 15 minutes longer on remote workdays than on days spent in the office. However, they also spent about 45 minutes longer sitting or lying down. At the same time, standing, light physical activity and moderate-to-vigorous physical activity all decreased when people worked from home.

“The increase in sedentary behaviour during remote workdays was mostly caused by spending less time standing. One possible explanation is that, unlike in offices generally, standing workstations are not always available in a home setting,” says Dr Kristin Suorsa from the University of Turku.

The study also found that some of the walking and cycling that occurred on office days was replaced by sitting, lying down and sleeping on remote workdays. According to Suorsa, the lack of a commute is likely an important reason. Travelling to and from work can involve walking or cycling, even when these activities make up only part of the journey.

While the extra sleep associated with working from home may be beneficial, researchers point to the importance of avoiding long periods of inactivity. Prolonged sedentary behaviour has been associated with health concerns including musculoskeletal problems and an increased risk of cardiovascular disease. Breaking up long periods of sitting may therefore be particularly important for people working remotely.

Researchers recommend varying working positions throughout the day and regularly getting up and moving around. Remote workers can also use breaks for activities they enjoy, take longer active breaks when working from home and incorporate more physical activity into their leisure time. This may help replace some of the movement that would normally occur during commuting and office-based work.

Workplaces can also play a role. Researchers suggest that employees and their work communities discuss expectations and practices around taking breaks while working remotely. Encouraging workers to move regularly and providing guidance on creating a more active home-working environment could help reduce sedentary time without eliminating the flexibility offered by remote work.

The WORKDAY study examines how the growth of remote work following the COVID-19 pandemic has influenced physical activity and sedentary behaviour during workdays. The study involved 99 hybrid workers who wore an accelerometer on their thigh during both office and remote workdays. By detecting posture and movement, the devices allowed researchers to measure sleep, sedentary time and different levels of physical activity throughout the day.

More information: Kristin Suorsa et al, How composition of device-measured 24-h movement behaviors differs between office and remote workdays among hybrid workers? International Journal of Behavioral Nutrition and Physical Activity. DOI: 10.1186/s12966-026-01959-0

Journal information: International Journal of Behavioral Nutrition and Physical Activity Provided by University of Turku