About this session
Remote work can remove many of the natural movement cues built into an office day. Walking to meetings, changing rooms, commuting and informal breaks may be replaced by long periods in one position, back-to-back calls and blurred boundaries between work and home.
This session helps participants build a realistic physical-wellness routine around the space, schedule and equipment they already have.
They create a start-of-day setup, identify movement triggers, reduce prolonged sitting and develop a clear end-of-day transition that helps the body and mind leave work behind.
The emphasis is on consistency rather than creating a perfect home office or following an intensive exercise plan. Participants leave with practical habits that can be adapted for small spaces, shared homes, changing schedules, limited equipment and demanding calendars.
What your people take away
- Create a practical start-of-day routine for setting up the body and workspace
- Use everyday work events as reminders to move, change position and reset
- Reduce physical strain during calls, screen work and prolonged sitting
- Build short movement and recovery options for busy remote-working days
- Develop an end-of-day shutdown routine that supports clearer boundaries and recovery
Shared with you
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- What each length covers, 30 minutes to full day
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What each length covers
30 minutes
30 Minutes — Key Points: Build a Physical-Wellness Routine That Fits Your DayA focused 30-minute session on three key points from Build a Physical-Wellness Routine That Fits Your Day: start the day by setting up your body and space, turn work events into movement triggers and build short movement into busy calendars.
- Start the day by setting up your body and space
- Turn work events into movement triggers
- Build short movement into busy calendars
Covers 3 of 4 points in Build a Physical-Wellness Routine That Fits Your Day.
60 minutes
60 Minutes — Module 1: Build a Physical-Wellness Routine That Fits Your DayThe 60-minute session focuses on immediate application. Participants review their remote-working pattern, improve their start-of-day setup, create movement triggers and design a simple physical shutdown routine.
- Module 1: Build a Physical-Wellness Routine That Fits Your Day
- Live Q&A
Covers 1 of 3 parts: Build a Physical-Wellness Routine That Fits Your Day.
90 minutes
90 Minutes — Modules 1 and 2: Strengthen Movement, Comfort and Recovery at HomeThe 90-minute session adds deeper exploration of posture variation, screen habits, meetings, movement snacks and home-environment barriers. Participants build practical alternatives for days dominated by calls or deadlines.
- Module 1: Build a Physical-Wellness Routine That Fits Your Day
- Module 2: Reduce Strain and Keep the Body Moving
- Live Q&A
Covers 2 of 3 parts: Build a Physical-Wellness Routine That Fits Your Day and Reduce Strain and Keep the Body Moving.
3 hours
Covers all 3 parts.
Full day
Full Day — Modules 1, 2 and 3: Create a Sustainable Remote Physical-Wellness SystemThe full-day session combines practical habit design with accessible education about prolonged sitting, physical load, recovery and behavior cues. Participants create a flexible weekly plan that can adapt to changing schedules and working locations.
- Module 1: Build a Physical-Wellness Routine That Fits Your Day
- Module 2: Reduce Strain and Keep the Body Moving
- Module 3: Make Physical-Wellness Habits Sustainable
- Live Q&A
Covers all 3 parts, in more depth, with more time to practice.
What’s covered
Build a Physical-Wellness Routine That Fits Your Day
Every length- Start the day by setting up your body and spaceParticipants create a brief start-of-day routine covering chair and screen position, essential equipment, water and a few comfortable movements.
- Turn work events into movement triggersParticipants connect movement with events that already happen, such as finishing a call, sending a report, making a drink or changing tasks.
- Build short movement into busy calendarsParticipants create movement options lasting from under a minute to several minutes for use between meetings or during focused work.
- Close the workday physicallyParticipants design an end-of-day sequence involving standing, moving, putting equipment away and changing the use of the workspace where possible.
Reduce Strain and Keep the Body Moving
90 minutes and longer- Change position before discomfort buildsParticipants identify how long periods of sitting, standing or working from one position affect comfort and energy.
- Make calls less physically staticParticipants review which meetings require a screen and which may allow standing, walking, changing position or turning the camera off where appropriate.
- Create a home movement menuParticipants develop a short list of mobility, strength and light cardiovascular activities suitable for their available space and current ability.
- Adapt the environment without expensive equipmentParticipants explore practical changes involving screen height, chair support, external devices, lighting, document placement and frequently used items.
Make Physical-Wellness Habits Sustainable
3 hours and longer- Map where the routine usually breaks downParticipants identify the conditions that cause movement and body-care habits to disappear, such as back-to-back meetings, urgent deadlines, low energy, caring responsibilities or working from another location.
- Match the habit to the real working dayParticipants compare ideal plans with their actual schedule and reduce each habit to a version they can repeat consistently.
- Connect movement with energy and recoveryParticipants explore how movement, daylight, breaks and physical variation can support alertness and recovery during remote work.
- Review progress without chasing perfectionParticipants choose a small number of indicators, such as fewer prolonged sitting periods, improved comfort, more regular movement or a clearer end to the workday.
Who it’s for
- Remote and hybrid employees who want practical movement and recovery habits at home
- People whose workdays involve long calls, screen time or prolonged sitting
- Teams in small spaces, shared homes or changing working locations
- Managers supporting sustainable remote-work routines without expensive equipment
- Workplace wellbeing programs focused on remote wellness and physical health at home
How booking works
- Book online. Create a free Workbliss profile, then pay with session credits, by card or by invoice.
- Pick a date. Choose a date at least 14 days ahead, or book now and set the date later.
- Choose your expert. Within 3 working days, we send you profiles of the experts available for your date.
- We deliver it. Your expert is briefed on your people and goals, then runs the session live online or at your site.
Questions about Building Physical Wellness Habits at Home
How long is Building Physical Wellness Habits at Home?
Building Physical Wellness Habits at Home runs as 30 minutes, 60 minutes, 90 minutes, 3 hours or full day. You choose the length when you book. A 30-minute session covers three key points from Build a Physical-Wellness Routine That Fits Your Day: start the day by setting up your body and space, turn work events into movement triggers and build short movement into busy calendars. A 60-minute session covers Build a Physical-Wellness Routine That Fits Your Day in full, with a live Q&A. A 90-minute session adds Reduce Strain and Keep the Body Moving. A 3-hour session adds Make Physical-Wellness Habits Sustainable. A full-day session covers everything, in more depth, with more time to practice.
Can Building Physical Wellness Habits at Home be delivered online or in person?
It runs live online, so every office can join at the same time.
How do we book Building Physical Wellness Habits at Home?
Create a free Workbliss profile with your work email, then open Building Physical Wellness Habits at Home to see the price for each length and book it. You can pay with session credits, by card or by invoice, and choose a date at least 14 days ahead, or set it later.
Who leads the session?
A vetted Workbliss expert, briefed on your people, culture and goals before the session. After you book, we send you profiles of the experts available for your date within 3 working days, so you can choose who leads it.
Can it be tailored to our company?
Yes. Every session is shaped around your goals, your people and the benefits you already offer, and delivered by experts in your people’s languages.