The post COVID era is likely to see an increase in remote work, be it in a hybrid form (Madgavkar, 2020; Smit et al., 2020). While working remotely can show increased levels of productivity (Caramela, 2020), a sedentary lifestyle is also linked to increased risks of type 2 diabetes, cancer and heart disease (Michos, 2021). In order to manage my wellbeing during the lockdown, I, therefore, purchased a stand-up desk and ensured I have a regular exercise routine. In addition to this, I cut out all sugars and adopted a low carb Mediterranean diet to aid weight loss (Mosley, 2018) given the weight gain I experienced during the 1st lockdown.
In this week’s visualisation, I used a three-channel timer to record the time I sit, stand and am away from the desk over a 12-hour period. I used red for sitting to emphasis long durations of sitting being unhealthy. The circles do not represent consecutive hours sitting but rather approximate total hours. Taking regular short breaks in between was essential (HSE,2021) but also difficult to capture; changes less than a few minutes (e.g., making coffee) were therefore not included. The data visualisation in fig 2 reflects the level of a sedentary lifestyle during remote work for that week. The number of orange areas are reflective of the number of online meetings during the day. Had I not invested in a stand-up desk, these would have been included in hours sitting.
The reality is online learning allows for switching between tasks, as opposed to multitasking, easy and therefore logging the clock time between activities would have allowed for data to be represented like that in fig 4 below. For all practical purposes, this may be difficult to capture manually without interrupting my work flow.
The data could inform policy promoting remote working culture and lead to organisational transformation with a positive impact on productivity (Satya, 2018); Microsoft for example is closing two of its Reading buildings due to remote working possibilities even though the workforce has expanded since they were built 22 years ago (Beswick, 2019). For an organisation to allow for remote work would also mean off-screen times, flexible working, a management culture of trust and consideration to necessary equipment (e.g stand up desk) is considered. The recommended is 20min sitting, 8 min standing and 2 min of moving with at least a 5 min rest break or change of activity every hour, for display screen equipment DSE workers (HSE, 2021).
As a comparison to the manually recorded data, I looked at data from my Fitbit and also Hydrate water bottle. I have a daily target of 10,000 steps and minimum water consumption of 2484 ml. From the zone minutes, it can be seen Wed I didn’t exercise and Fri was an active recovery exercise of stretches. In order to manage wellbeing adequate sleep is also noted.
|Day||Water intake ml||Steps||Cals burned||Dist (km)||Zone Minutes||Sleep duration|
|Mon||2804||13 424 steps||3074 cals||8.48||105 mins||6hr 14min|
|Tue||2894||9525 steps||2640 cals||5.87||65 zone mins||8hr 1min|
|Wed||3000||10405 steps||2558 Cals||7.4||15 zone mins||8hr 54min|
|Thu||unavailable||10,459 steps||2892 cals||6.75||108 zone mins||7hr 5min|
|Fri||2861||9410 steps||2684 cals||6.69||31 zone mins||7hr 14min|
 The zone minutes: time spent in the fat burn, cardio, or peak heart-rate zones (Fitbit, 2021)
Beswick, S. (no date) Surface and School.pptx – Microsoft PowerPoint Online. Available at: https://onedrive.live.com/view.aspx?resid=F42D971DEA599D82!287574&ithint=file%2cpptx&authkey=!AG8wEW0nj4Advaw (Accessed: 21 March 2021).
Caramela, S. (2020) Remote Workers Are More Productive – businessnewsdaily.com, Business News Daily. Available at: https://www.businessnewsdaily.com/15259-working-from-home-more-productive.html (Accessed: 21 March 2021).
Fitbit (2021) Fitbit, What are Active Zone Minutes or active minutes on my Fitbit device? Available at: https://help.fitbit.com/articles/en_US/Help_article/1379.htm (Accessed: 21 March 2021).
HSE (2021) Working safely with display screen equipment: Home working – HSE. Available at: https://www.hse.gov.uk/msd/dse/home-working.htm (Accessed: 22 March 2021).
Madgavkar, A. (2020) Remote working is here to stay. But who will be doing it?, World Economic Forum. Available at: https://www.weforum.org/agenda/2020/12/remote-working-who-will-be-doing-it/ (Accessed: 21 March 2021).
Michos, E. (2021) Sitting Disease: How a Sedentary Lifestyle Affects Heart Health. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health (Accessed: 21 March 2021).
Mosley, M. (no date) The Fast 800: How to combine rapid weight loss and intermittent fasting for long-term health: Amazon.co.uk: Michael Mosley: Books. Available at: https://www.amazon.co.uk/Fast-800-combine-intermittent-long-term/dp/1780723628/ref=sr_1_1?dchild=1&keywords=michael+mosley&qid=1616330354&sr=8-1 (Accessed: 21 March 2021).
Satya, N. (2018) Hit Refresh: A Memoir by Microsoft’s CEO: Amazon.co.uk: Nadella, Satya: 9780008247690: Books. Available at: https://www.amazon.co.uk/Hit-Refresh-Memoir-Microsofts-CEO/dp/0008247692/ref=sr_1_1?dchild=1&keywords=satya+nadella&qid=1616331223&sr=8-1 (Accessed: 21 March 2021).
Smit, S. et al. (2020) The future of remote work: An analysis of 2,000 tasks, 800 jobs, and 9 countries | McKinsey. Available at: https://www.mckinsey.com/featured-insights/future-of-work/whats-next-for-remote-work-an-analysis-of-2000-tasks-800-jobs-and-nine-countries# (Accessed: 21 March 2021).