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A new survey from book summary app company Headway paints a sobering picture of modern remote work: 56 per cent of remote workers report that they have gone entire weeks without leaving their home, with 19 per cent saying they do so often. The same percentage (56 per cent) say they have gone more than 24 hours without human contact and 38 per cent say they’ve gained weight since leaving the office behind.
“When people don’t commute, they lose built-in movement,” says Ottawa-based workplace wellness specialist and personal trainer Lydia Di Francesco, who was not connected with the survey.
“Even small things like walking to a meeting room or choosing a bathroom that’s a bit further away add up over the day. At home, most of those micro-movements disappear,” she says.
That missing movement has consequences, both physical and mental. Ms. Di Francesco says the short-term effects include lower energy, declining mental health and even a dip in motivation. Over time, the stakes get higher.
“Social connection is the No. 1 predictor of a long life,” she says. “People don’t often realize how deeply isolation affects their longevity. Then there’s the risk of weight-related conditions like heart disease, high blood pressure and type two diabetes. And of course, ongoing isolation can lead to depression.”
For businesses, employee wellness isn’t just a personal issue, it’s a workplace performance one.
Ms. Di Francesco says that isolation and sedentary habits are often tied to presenteeism, where employees are technically “at work” but not mentally engaged. It can lead to reduced productivity, lower morale and even long-term burnout. “Innovation depends on human connection. If people aren’t interacting, they’re not collaborating, and that shows in the bottom line,” she says.
So what can individuals do when they feel stuck, both physically and emotionally?
Ms. Di Francesco’s first step is reframing the goal.
“People jump straight from goal to action, but the missing piece is the why. If your goal is to lose weight, why does that matter? Maybe it’s to play with your kids without getting winded or to carry your groceries with ease. The impact matters more than the number on a scale.”
Once the why is clear, the next step is small, realistic action. “Too often, people go from zero to thinking they need a 30-minute walk every day. That’s too much. Start with five minutes, three times a week. Make it laughably small so it’s easy to succeed and build from there,” she advises.
She also recommends habit stacking, a method that pairs a new behaviour with an existing one. “If you always have a coffee at 10 a.m., take a five-minute walk right after. Linking it to something you already do makes the new habit stick,” she says.
Still, individuals can’t do it all alone. Ms. Di Francesco says employers play a key role in shaping a culture of well-being. “Organizations can influence culture by encouraging breaks, not scheduling meetings over lunch and avoiding praise for unhealthy behaviour like overworking,” she says.
She adds that leaders also need to model the behaviour by taking breaks themselves and making it known.
The message is clear: physical and mental wellness are deeply interconnected, and remote work requires intentional effort to protect both.
“Putting your shoes on and walking out the door – that’s the hardest part. But that five minutes can make all the difference,” Ms. Di Francesco says.
Fast fact
Authenticity > Authority
63 per cent
That’s how many professionals admit to leaving a previous employer because they didn’t resonate with leadership, according to a new report from recruitment consultancy Robert Walters Group.
Career guidance
Simpler strategy
Many workers today have heard of Malcolm Gladwell’s famous 10,000-Hour Rule. The concept, which states that it takes roughly 10,000 hours of deliberate practice to achieve mastery in any complex skill or field, can be overwhelming. Do you really need to rack up that many hours?
At the 2025 Berkshire Hathaway shareholders meeting, 94-year-old investing legend Warren Buffett dismissed the idea that sheer volume of practice guarantees mastery. He advises people to take a different path to greatness by leaning into their natural strengths and genuine curiosity.
Quoted
Cruel summer
“I like seeing the number go up because, well, at least I’m trying my hardest and also, if I try my hardest, my parents can’t get on my back,” says 20-year-old university student Tom Chekan in this CTV News article about landing a summer job.
With seasonal employment opportunities dwindling, young Ontarians are facing a challenging summer job market. Many are applying to numerous positions without success, highlighting the scarcity of available roles.
On our radar
Brain overload
A new study reveals that working more than 52 hours a week may lead to increased brain volume in areas linked to cognitive function and emotional regulation. While this might sound beneficial, the research indicates that such changes can result in emotional instability and reduced cognitive efficiency over time.
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