How to Stay Active During Zoom Calls

Sitting for hours during Zoom calls can harm your health. But staying active is easier than you think. Here’s how you can keep moving without disrupting your meetings:

• Set up your workspace for movement: Use a sit-stand desk, keep resistance bands or under-desk bikes nearby, and adjust your camera to allow smooth transitions between sitting and standing.
• Incorporate simple desk exercises: Try ankle circles, seated leg lifts, glute squeezes, or shoulder rolls during calls. For standing breaks, do calf raises or gentle stretches.
• Plan movement breaks: Use timers to remind yourself to move every 30 minutes or schedule 5-10 minute breaks during long meetings.
• Use tools for reminders: Apps like My Exercise Snacks can help you stay consistent with quick, desk-friendly exercises.

Even small movements - like standing for a few minutes or doing light stretches - can improve focus, reduce stress, and boost overall health. Start incorporating these habits today to make your virtual meetings healthier and more productive.

Easy Yoga Stretches To Do At A Desk

Setting Up Your Workspace for Movement

Designing a workspace that allows for movement doesn't have to be complicated. With a few thoughtful tweaks to your chair, desk, and camera setup, you can create an environment that supports healthy movement - even during virtual meetings. The goal is to arrange your space so you can move naturally without interrupting the flow of your calls or distracting others.

Adjusting Your Chair, Desk, and Camera for Movement

Start by positioning your camera at eye level, whether you're sitting or standing. This not only keeps you looking professional during transitions but also ensures consistent framing. To achieve this, you can use books or adjustable monitor risers to quickly modify your screen height. A slight downward tilt of the camera, around 5–10 degrees, can further improve framing for both seated and standing positions.

Lighting also plays a role. Use a desk lamp or natural light to create even illumination, avoiding shadows that might exaggerate your movements. Additionally, keep exercise tools close by to make it easy to incorporate subtle movements during calls.

Keeping Exercise Tools Within Reach

Having the right tools within arm's reach can make it easier to stay active during meetings. Resistance bands are a great option - they’re quiet, compact, and versatile, allowing you to perform upper-body exercises while seated or standing. Keep a set in your desk drawer for quick access when you're not presenting.

For a more dynamic option, consider under-desk ellipticals or bikes. These devices operate quietly, making them ideal for long video calls. Some models are versatile enough to be used while seated or standing, giving you flexibility to switch things up. Foam rollers are another handy tool, perfect for relieving muscle tension that builds up from sitting too long.

Don’t forget to keep a water bottle nearby to encourage hydration breaks. Small items like stress balls or grip strengtheners can also provide simple hand and forearm exercises during meetings. These small adjustments make it easier to incorporate movement while staying focused.

Setting Up Good Posture

Maintaining proper posture is key to preventing strain and supporting your spine during long meetings. Aim to keep the natural curves of your spine intact, with your head aligned above your shoulders and your shoulders stacked over your hips. Regularly check for imbalances like slouched shoulders or a forward-leaning head.

Your chair should allow your feet to rest flat on the floor, with your knees bent at a 90-degree angle. Adding lumbar support can help maintain the natural curve of your lower back. When typing, your elbows should also form a 90-degree angle, which might require adjustments to your desk or the addition of a keyboard tray.

Following the "90-90-90 rule" - keeping your hips, knees, and elbows at 90-degree angles - can serve as a simple guide for proper alignment. Lightly engaging your core muscles during meetings can further support your lower back, while relaxed shoulders and a well-aligned head reduce tension.

An ergonomic office chair can make a big difference, helping you maintain good posture and reducing unnecessary fidgeting over the course of long calls. Pair it with a headset and microphone to minimize background noise and free up your hands for subtle movements. Simple exercises like seated leg lifts, shoulder rolls, or neck stretches are most effective when built on a foundation of proper posture.

Simple Desk Exercises for Zoom Calls

Once your workspace is set up for comfort and movement, it's time to add some easy exercises to your routine. These small, discreet movements can help offset the effects of sitting still for long periods. As ergonomist Michael Jones puts it:

"It's not about launching into an intense workout. The goal is to break the prolonged periods of immobility when stuck on our screens".

Seated and Standing Movements

Seated exercises are perfect when you need to stay on camera but still want to stay active. Try ankle circles by lifting your feet off the ground and rotating them in both directions to improve circulation. For a bit more effort, do seated leg lifts: straighten one leg under your desk, hold it for 10–15 seconds, then switch legs to engage your quadriceps. Another subtle move is glute squeezes - tighten your glutes for five seconds, then release. No one will even notice!

If you have the option to stand, consider calf raises or alternating between sitting and standing if you use a sit-stand desk. These quick transitions can make a difference. For more movement, try seated torso twists. Place your hands on your shoulders and gently twist your torso from side to side. It’s a natural way to keep your core moving.

Upper Body and Posture Movements

Prolonged screen time often takes a toll on your upper body and neck, so exercises targeting these areas are especially helpful. Shoulder rolls are a great way to ease tension - roll your shoulders backward in slow, controlled circles to counteract the effects of hunching over a keyboard.

To address forward head posture, do neck tilts and rotations. Tilt your head to one side, hold for 10 seconds, then switch sides. Follow this with gentle neck rotations to loosen up stiff muscles.

Other helpful moves include wrist and ankle rotations to improve circulation and prevent stiffness. For your back, try arching it against your chair to maintain its natural curve and counteract the rounded posture from sitting too long.

According to a 2021 study, just 10 minutes of daily movement can reduce discomfort in your eyes, back, and wrists, while also boosting emotional well-being. Even these brief exercises can improve your mood, focus, and productivity.

When and How to Move Without Disrupting Meetings

To avoid sitting for too long, set a timer to remind yourself to move every 30 minutes. The best times for discreet movement are when you’re not actively speaking or presenting. While listening to others or reviewing documents, you can do seated leg lifts, ankle rotations, or glute squeezes. Save more noticeable moves, like shoulder rolls, for moments when the focus isn’t on you.

Agenda transitions or short technical pauses are great opportunities for quick stretches. Standing meetings also provide a chance to incorporate movement. Laura Putnam, CEO of Motion Infusion, highlights:

"Standing meetings are great to use if you have a specific problem that you are trying to solve".

Some leaders, like Healthstat CEO Crockett Dale, even start meetings with group movements like five squats to make activity part of the workplace culture. Studies show that taking breaks for movement can improve blood flow, refresh your focus, and enhance problem-solving abilities .

If you need help staying consistent, tools like the My Exercise Snacks Chrome extension (https://myexercisesnacks.com) can send reminders, offer a variety of desk-friendly exercises, and even gamify your activity streaks to keep you engaged during Zoom calls.

Planning Movement Breaks During Virtual Meetings

Staying active during the workday isn't just about hitting the gym - it's about weaving movement into your routine, especially during long stretches of virtual meetings. Without a plan, it's easy to get stuck in back-to-back calls and forget to move. By building movement breaks into your schedule, you can stay energized and focused.

Adding Movement to Meeting Schedules

Our ability to concentrate tends to dip after about 90 minutes, so planning breaks during extended virtual meetings is crucial. Leigh Ann Rodgers, Founder of Better Teams, highlights the importance of this:

"Virtual meetings are demanding and we need to be thoughtful and plan the length of the meeting as well as provide long breaks at least every 90 minutes".

To make this happen, try ending meetings 5 minutes early or scheduling 5–10 minute breaks during longer sessions. Use this time to stretch, walk around, or simply reset. Setting a timer to remind yourself to move every 30 minutes can also help break up long periods of sitting.

For extended meetings, plan breaks at natural transition points. For example, while reviewing video clips or documents, participants can minimize their video windows and stretch or move discreetly. Another simple idea? March in place for 30 seconds between calls - it's quick, easy, and gets your blood flowing.

Walking meetings are another great option. For phone-only calls, consider walking around your home or office while discussing agenda items. This works especially well for brainstorming sessions or one-on-one check-ins.

Using Tools for Movement Reminders

Sticking to these movement habits can be tricky without a little help. That’s where reminder tools come in. They can prompt you to take regular breaks, even when you're deeply focused on work.

Short breaks, even as brief as 5 minutes, can lower stress and improve attention. Use your phone, computer, or calendar to set reminders for these microbreaks. You can also tie movement to your daily routines - like starting each meeting with a quick stretch or taking a walk during lunch.

For something more structured, tools like the My Exercise Snacks Chrome extension (https://myexercisesnacks.com) can be a great option. This tool provides smart reminders for desk-friendly exercises and even gamifies the experience with streaks and fitness rankings to keep you motivated.

Research backs the idea of "exercise snacks" - short bursts of activity throughout the day. These quick sessions can deliver many of the same benefits as longer workouts, helping you feel more energized and focused.

The key is finding what works best for your schedule. Whether you prefer phone alarms, calendar alerts, or wellness tools, consistent movement reminders can break up long sitting periods and keep your energy up all day.

Benefits and Summary of Staying Active During Zoom Calls

Adding movement to your Zoom calls isn't just about breaking up long hours of sitting - it’s about boosting both your health and work performance in meaningful ways. By weaving activity into your virtual meetings, you can counter the risks of prolonged inactivity while enhancing your overall productivity and well-being.

Main Health and Work Performance Benefits

Did you know that just two minutes of movement every hour can reduce the risk of chronic disease by 33%? Considering that many adults spend 8 to 12 hours sitting each day, with nearly 80% of jobs being sedentary, this small habit can make a big difference.

Moving during virtual meetings also sharpens your cognitive abilities. By increasing blood flow to the brain, it supports problem-solving and memory. Regular physical activity has been shown to improve focus, concentration, and overall productivity. Even something as simple as standing during meetings can fight fatigue and keep your mind sharp.

Tedi Asher, Staff Neuroscientist at the Peabody Essex Museum, emphasizes the importance of engaging multiple senses:

"There's evidence that if you stimulate multiple senses, you are more likely to retain information and process it".

Movement also enhances communication. Standing improves vocal clarity and nonverbal cues, making your interactions more impactful. Plus, staying active helps you transition between tasks and meetings more efficiently, keeping your workflow smooth.

The long-term benefits of regular movement are equally compelling. Just 20 minutes of daily activity can significantly lower the risk of chronic diseases. On the flip side, being inactive for 10 or more hours a day has been linked to an increased risk of dementia later in life. To stay healthy, the NHS recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Why not let your Zoom calls help you hit those goals?

Picking the Right Movement Strategies for You

The secret to staying active during virtual meetings lies in finding strategies that work for your lifestyle and work environment. Movement isn’t just a nice-to-have; it’s an essential part of staying well and productive.

Start with simple posture changes. Shifting positions throughout the day can do wonders for your health. Research shows that combining smart sitting habits with standing and walking options can boost both wellness and productivity. If possible, aim to stand at a height-adjustable desk for 1.5 to 2 hours each day.

Walking meetings are another great option, especially for one-on-one discussions or brainstorming sessions where video isn’t required. These can be energizing and are particularly effective for phone-only calls.

If you need a little extra support, tools like the My Exercise Snacks Chrome extension (https://myexercisesnacks.com) can keep you on track. These tools provide friendly reminders for desk exercises and even gamify the experience to keep you motivated.

For the best results, mix and match strategies. Regular movement breaks can boost productivity, reduce burnout, and enhance focus. With virtual meetings increasing from 48% to 77% between 2020 and 2022, finding ways to stay active has never been more important.

As Wladislaw Rivkin, Associate Professor at Trinity Business School, puts it:

"In the era of hybrid work, recognizing and harnessing the potential of virtual meetings to improve employee functioning and well-being is crucial".

Start small, stay consistent, and tweak your approach to fit your schedule and meeting style. By prioritizing movement, you’re setting yourself up for a healthier and more productive workday.

FAQs

How can I move and stay active during Zoom calls without distracting others?

Staying active during Zoom calls doesn’t have to be complicated or distracting. Simple movements like stretching your fingers, rolling your shoulders, or gently rotating your ankles can help ease stiffness and keep you focused - all without pulling attention away from the meeting.

Another tip? Shift your seated position every so often or try light stretches that won’t take you out of the camera frame. And if you find yourself getting distracted by your own video feed, use the platform’s "hide self-view" feature. It can help you stay present while reducing unnecessary distractions.

What’s the best way to stay active and take breaks during long Zoom meetings?

Staying active during virtual meetings doesn’t have to be a challenge. Taking quick movement breaks can keep your energy up and sharpen your focus. Tools like My Exercise Snacks make this easier by offering gentle reminders for simple, desk-friendly exercises. These exercises are backed by science and designed to fit smoothly into your routine without interrupting your work. To make things even more engaging, features like gamified streaks turn staying active into a fun activity. Adding small bursts of movement to your day can do wonders for your energy and overall well-being.

How does maintaining good posture during Zoom calls benefit my health and productivity?

Maintaining good posture during Zoom calls isn't just about looking professional - it plays a key role in your health and productivity. Sitting upright can help ward off common problems like back, neck, and shoulder pain that often stem from poor ergonomics. By reducing discomfort and fatigue, you're more likely to stay focused and engaged throughout your meetings.

On top of that, sitting properly can positively influence your mental state. It can enhance your confidence and alleviate stress tied to physical strain. These small changes, when practiced consistently, can contribute to better health and a smoother, more productive workday.