🌱 Wellbeing: Motion is the main Lotion needed for Remote Working Digital Nomads

Avoid the risks of a sedentary remote work lifestyle with these top tips

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So the last few days have a little less active that I had planned.

My mobility is somewhat restricted by joint aches and swollen limbs.

Why? I hear you ask.

Short answer: Menopause.

Longer answer: A menopausal woman overdid it at the gym and now is paying the price!

Timing is not helping with this, as the weather in Zaragoza getting wintery.

This city does not do wet pavements well, so it is treacherous.

Anyhoo, it is what it is and I am now trying to not get frustrated and *just* rest.

But it did occur to me to try and move more, stretch and stand when possible.

It also made me think about how much I like to NOT only Work-from-home…

Yes, I am a Remote Worker who does not WFH (much!)

Having a mini-commute to my small office space 15 mins away, suits me.

It also fits with my daughter’s school drop off, when we are Zaragoza based.

Some nomads use cafes, coworkings, shared spaces or libraries.

Or some organise to co-work together in a shared space which fosters social interactions and connection.

Whatever is your vibe, but reminder WFH only does not equal Remote Work.

Remote Work is and always about choice in work location, so leverage that choice and flexibility to support your health and physical needs.

If and when you do WFH only, endeavour to mimic the commute

Made popular during covid, many people adopted this simple morning time (and sometimes end of day too!) routine to boost energy.

Some people found that the simple act of getting outside for fresh air and natural light meant they were wide awake and ready to work fully when they sat at their work desk.

Ergonomics matter - consider screen height, feet and your posture for working.

Especially in random rental accommodation, we may find sub-par furniture, so be creative and improvise!

For me, one of the most important things is an eye height screen, so I can be looking directly at my work.

Research shows this is the healthiest posture for our eye sight too.

Other recommendations include keyboard, mouse, leg/foot placement and ergonomic chairs.

Below, is my makeshift (yes, that is a child’s highchair) mini-desk set up my laptop is on a Nexstand high riser (10% off code: NEXRO10) to raise the screen to eye level.

This photo was taken in March 2023, in Biescas, Huesca, Spain.

Mobile office set up with laptop high riser on a child’s high chair

Standing desks have “risen” (no pun intended) in popularity over recent times too.

The simple action of moving up to stand and sit down to work – perhaps even to another desk nearby - adds movement.

Some of these standing desks are automated (or mechanical), with an electronic motor to raise and lower the desk and others are more portable and wooden like mine, to sit on an existing desk.

The simple action of moving up, repositioning yourself so you can stand or sit down, to work – perhaps even to another desk or location nearby - adds more motion to your lotion!

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Changing position for particular tasks - Consider these prompts:

How do you find sitting at the kitchen table to work?

Could you take your notebook to a chair at a window to do some reading or/and writing?

How about listen to work call or work related podcast whilst out walking?

Modern remote work often means we can take our work to a different location nearby and reap the benefits of resetting our energy and focus.

See below, for a picture of my notebook set up for some writing with my morning coffee on a beach walk in Castellon, Spain - photo taken in July, 2022.

Morning Writing and Journalling practice, with a cuppa, Torenostra, Spain

Walking meetings - pop on your headset and arrange a call. Walk and Talk!

Another popular practice that gained popularity during the pandemic was the walking meeting.  

By arranging (and flagging in your shared calendar) a specific walk and talk group meeting or call.

Many people like to do these types of calls for one to one catch ups and chats with colleagues.

Also, it is a super way to get outside, do some work and bring some movement into your routine.

Group challenges with movement as a focus - co-ordinate to move together!

Some teams, friends, nomads and groups of workers, organise activities together as a way to motivate each other and to foster accountability.

One example is the step challenges that many people took part in during the lockdown.

Some teams even co-ordinated particular days (e.g. Friday lunch walking challenge) and added it to calendars – encouraging everyone to be offline and walking – all at the same time.

Like with a lot of wellbeing and health improvements in any parts of our lives, it is the small changes that matter.

So start by noticing when you need to move, stretch, look out a window, take a comfort break, stand up, whatever during your working day.

Use calendar planning, prompts, reminders, apps or whatever suits you - to plan proactively for movement, which will actively support this behaviour change and make it a regular habit.

Remember, movement is not only is better for us physically but also resets our focus to do better and more productive work, so endeavour to work smarter and take regular movement breaks.

Popping some regular lotion in your motion - will reset our posture, energy and focus, ultimately making us healthier nomads.

How do you add movement into your work day?

Please comment below

Safe and sustainable nomading,

love n light,

💚 Ro

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