OOOpen Hour #4: The sit-down that got us moving

A recent study found that the average remote worker sits for over 10 hours a day, and fewer than 1 in 5 get enough physical activity to meet basic health guidelines.

Working remotely isn’t as kind to our bodies as it is to our calendars. Long hours. Little movement. Lunches at your desk. Sound familiar?

That’s why in OOOpen Hour #4, we teamed up with our partner FITTR to tackle something that hits home for a lot of remote professionals: the slow but steady toll that sitting, stress, and screen-time take on our health.

Sitting is the new smoking, you might not feel it yet, but your body knows.

said Dr. Harsha Joshi, the session’s host and a certified nutrition and fitness coach with over 14 years of experience in holistic wellness.

And we believed her. By the end of the session, most of us had stretched, learned, laughed and more importantly, walked away with the tools to do better.

Your body Is like a mobile app (Yes, really)

Early in the session, Dr. Harsha dropped a line that stuck with us all:

Your body is like a mobile app. When used and updated regularly, it performs fast. If idle and cluttered, it slows down and crashes.

It’s a simple idea, but it hit hard. Remote work routines tend to keep us idle. We sit through meetings, skip movement, and forget to “refresh” ourselves through the day, until our bodies start lagging. Fatigue builds. Focus drops. Pain shows up.

And the impact goes beyond just stiffness or sore shoulders. Extended periods of sitting can slow your metabolism, reduce your body’s ability to regulate blood sugar, and even impact heart health. A lack of physical activity is directly linked to lower HDL cholesterol, which is essential for protecting against cardiovascular disease. Over time, even lung capacity can decline when movement becomes rare.

But instead of dramatic fixes or guilt-tripping, Dr. Harsha offered something better: awareness and small adjustments.

She reminded us that health isn't about extremes, it’s about consistency. And the sooner we start making small, sustainable changes, the less likely we are to burn out (or crash completely).

Movement is medicine, even in small doses

When we think about staying active, we often imagine full-blown workouts or gym sessions squeezed into already packed schedules. But Dr. Harsha reframed that thinking with something far more doable: Exercise snacks.

You don’t need to carve out an hour to start. Even small movements in between tasks can be the first step toward a healthier routine.

Exercise snacks are short bursts of activity you fit in between everyday tasks, just like grabbing a quick bite. It could be:

• Neck rolls after a long call
• Shoulder shrugs between emails
• Standing calf raises while waiting for coffee
• A brisk 5-minute walk after lunch

We even did some together during the session, no yoga mats or gym clothes required. And the shift was instant: people sat taller, rolled out tension, and reconnected with their bodies in real time.

These micro-movements may seem small, but over time, they improve circulation, reduce stiffness, support focus, and most importantly, help build a habit of movement without disrupting your workday.

“Movement is medicine. That is the balance.” Dr. Harsha reminded us.

One size doesn’t fit all: Real questions, real answers

One of the best parts of the session? The moment the chat lit up with honest, personal questions. Because while advice is helpful, most of us are wondering: how does this apply to me?

Anushri, three months into her FITTR journey, asked how to know if her pace of weight loss was actually healthy.‍

“Look at your energy levels, mood, and strength, not just the number on the scale,” Dr. Harsha said. “If your clothes are fitting better and you feel more active, you’re likely on the right track. Fat loss isn’t always linear, and that’s okay.”‍

Shristi shared her routine: daily meditation, 6–8k steps, a nutrient-rich diet, but still sits for hours during the day. She asked if that cancels out her efforts.‍

“Even if you’re walking regularly, sitting for long stretches can still impact posture, joint health, and circulation, that’s why desk exercises matter. Movement breaks are about more than just metabolism.” Dr. Harsha explained.

Following this, Chisom asked if it’s okay to do squats with a knee injury. Dr. Harsha was clear: injury recovery must be personalized. Always consult a certified professional, especially for complex movements like squats or deadlifts.‍

“There’s no universal plan. What works must work for your body.”‍

Because the truth is, there’s no perfect plan, just the one that fits you best. And building that starts with listening to your body, not just following a rulebook.

Ready to reset? Get your free wellness guide

Couldn’t make the session? Or just want to keep the momentum going? We’ve got you covered, with something that’s completely free and packed with the kind of advice you'd normally pay a personal trainer for.

Together with Dr. Harsha and the FITTR team, we turned the most practical takeaways into a downloadable resource made specifically for remote professionals.

Inside, you’ll find:

• Desk-friendly stretches and posture resets
• The “exercise snack” method and how to apply it
• Nutrition basics to keep energy steady throughout the day
• Smart ways to measure progress, beyond the scale
• Small habit changes that make a big difference

📎 Download the guide here

The FITTR x Out of Office perk: Just for you

As part of our ongoing partnership, Out of Office members get 25% off any FITTR coaching plan: whether you're looking for fitness support, nutrition guidance, or both.

Just use your member code and start building a plan that fits your life. Because staying healthy while working remotely shouldn't feel impossible: it should feel doable, personal, and supported.

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