Working from home changes how much people sit, exercise, and eat compared to working in an office, according to a new study of hybrid workers. Researchers found that the same person behaves differently on days they work remotely versus days they work on-site, affecting their sedentary time, physical activity levels, and dietary choices. This means that if you work from home part-time, you may need to make extra effort to stay active and eat well on those days.
A new study looked at people who work both from home and in the office to see how this mix affects their daily habits. Researchers found that working from home changes how much people sit down, how much they exercise, and what they eat. According to Gram Research analysis, these findings help us understand that where we work matters for our health. The study suggests that people working hybrid schedules need to be more intentional about staying active and eating well when they’re at home.
Key Statistics
A within-subject study of hybrid workers published in Occupational and Environmental Medicine in 2026 found that working from home significantly changes sedentary behavior, physical activity, and diet patterns compared to working in an office.
Research shows that the same individual exhibits different activity levels and eating habits on work-from-home days versus office days, suggesting that work location is a key factor influencing daily health behaviors in hybrid workers.
According to Gram Research analysis of this 2026 study, hybrid workers demonstrate measurable changes in multiple health behaviors based on their work location, indicating that remote work environments require intentional strategies to maintain consistent activity and nutrition.
The Quick Take
- What they studied: How working from home versus working in an office affects how much people sit, exercise, and their eating habits in people who do both
- Who participated: Workers who have hybrid schedules, meaning they work both from home and at an office. The exact number of participants wasn’t specified in the available information
- Key finding: Working from home appears to change people’s activity levels and eating patterns compared to days when they work in the office
- What it means for you: If you work from home some days, you may need to make extra effort to move around and make healthy food choices, since your work location affects your daily habits more than you might realize
The Research Details
This study followed the same group of workers on days they worked from home and days they worked in the office. By comparing each person to themselves on different days, researchers could see exactly how the work location changed their behavior. This type of study, called a within-subject design, is powerful because it removes differences between people and focuses on what changes for each individual. The researchers tracked sitting time, physical activity, and diet to get a complete picture of how work location affects daily habits.
Understanding how work location affects our health habits is important because millions of people now work from home at least part-time. If we know that working from home changes our behavior, we can plan ahead to stay healthy. This research helps employers and workers make better decisions about hybrid work schedules and how to stay active and eat well when working remotely.
This study was published in Occupational and Environmental Medicine, a respected journal that focuses on workplace health. The within-subject design is a strong research method because it compares each person to themselves, which reduces confusion from other factors. However, the specific sample size and some methodological details weren’t available in the information provided, which limits our ability to fully assess the study’s strength
What the Results Show
The research shows that working from home affects how much people move and sit throughout the day. When workers are at home, their patterns of activity and rest change compared to office days. The study found measurable differences in sedentary behavior, meaning time spent sitting, when comparing home work days to office work days. These changes suggest that the work environment itself influences our daily movement and activity levels in ways we may not notice.
Beyond just movement, the study also examined what people eat on work-from-home days versus office days. Diet patterns appeared to shift based on work location, which makes sense because people have different access to food and different routines at home versus at the office. The combination of changes in sitting time, activity level, and eating habits suggests that work location affects multiple aspects of daily health behavior simultaneously.
Earlier research during the pandemic showed that remote work changed people’s activity levels, but this new study looks at hybrid workers in the post-pandemic era. This is important because most people now work a mix of home and office days rather than working fully remote. The findings build on previous research by showing that these behavior changes continue even when people alternate between locations, rather than staying in one place all the time.
The study didn’t specify the exact number of participants, which makes it harder to judge how reliable the findings are. Without knowing sample size, we can’t determine if the results apply to all hybrid workers or just a small group. The research also didn’t provide details about which specific behaviors changed the most or whether changes were large enough to meaningfully affect health. More information about the study methods would help readers understand how confident we should be in these results
The Bottom Line
If you work a hybrid schedule, plan specific times to move around on work-from-home days, such as taking walks during breaks or exercising before work. Prepare healthy meals and snacks at home so you’re not tempted by less healthy options when working remotely. These changes are supported by research showing that work location affects daily habits. Moderate confidence: the study shows these patterns exist, but individual results may vary
Anyone who works from home part-time or full-time should pay attention to these findings. Employers offering hybrid work should consider how to support employee health. People concerned about staying active and eating well will find this research relevant. Those working entirely in offices or entirely from home may see different patterns than hybrid workers
Changes in daily movement and eating habits can develop within days or weeks of starting a new work schedule. You might notice differences in how you feel within 2 to 4 weeks if you make intentional changes to stay active and eat well while working from home. Long-term health benefits from maintaining consistent activity and healthy eating take several months to become apparent
Frequently Asked Questions
Does working from home make you less active?
Research shows that working from home changes activity patterns compared to office days. Hybrid workers exhibit different sedentary behavior and physical activity levels depending on their work location, suggesting that home environments may reduce incidental movement throughout the day.
How does working from home affect what you eat?
A 2026 study found that diet patterns shift on work-from-home days versus office days. This likely occurs because home workers have different food access, routines, and eating schedules compared to when working in an office setting.
What can I do to stay healthy while working from home?
Plan specific movement breaks during work-from-home days, prepare healthy meals in advance, and track your activity to identify patterns. Research shows that intentional strategies help hybrid workers maintain consistent health behaviors regardless of work location.
Does hybrid work affect health differently than full-time remote work?
This study specifically examined hybrid workers who alternate between home and office. The findings show that switching between locations changes behavior patterns, which may differ from people who work entirely from home or entirely in offices.
How quickly will I notice changes if I improve my habits on work-from-home days?
You may notice differences in energy and mood within 2 to 4 weeks of making intentional changes to movement and eating on remote work days. Measurable health improvements typically develop over several months of consistent effort.
Want to Apply This Research?
- Log your work location each day (home, office, or hybrid) and track your daily step count, sitting time, and meals. Compare your activity and eating patterns on home work days versus office days to see your personal patterns
- Set a daily movement goal specifically for work-from-home days, such as taking a 15-minute walk during lunch or doing 10 minutes of stretching every 2 hours. Plan and log your meals the night before work-from-home days to avoid impulsive food choices
- Track your work location, activity level, and diet for at least 4 weeks to identify your personal patterns. Review your data weekly to see if activity and eating habits differ on home versus office days, then adjust your routines based on what you discover
This research describes patterns in how work location affects daily behaviors in hybrid workers. Individual results vary based on personal circumstances, work setup, and habits. If you have specific health concerns or medical conditions, consult with a healthcare provider before making significant changes to your activity level or diet. This article summarizes research findings and should not be considered medical advice. Always speak with a doctor before starting a new exercise program or making major dietary changes.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.