What the science says WFH does to your body

September 2, 2025
X
4
 mins read
WRITTEN BY
The Prenuvo Editorial Team
MEDICAL REVIEWED BY
Dr. Shannon Ashley, MD
Summary

Remote work has redefined our routines and our health. Reduced movement, poor ergonomics, and prolonged screen time are quietly reshaping our bodies, increasing the risk of metabolic, musculoskeletal, and mental health issues. But with awareness and intentional daily habits, many of these effects can be preventable.

When remote work became the norm rather than the exception, it was easy to focus on the perks: no commute, flexible hours, more autonomy. But as months turned into years, another transformation may have been happening in our bodies.

Working from home (WFH) isn’t just a lifestyle shift. It’s a physiological one. And emerging research is painting a more complicated picture of what happens when our daily movement, posture, light exposure, and social routines fundamentally change.

Related:
What you need to know about sitting and spinal degeneration

1. You move less than you think

Before 2020, most people clocked thousands of incidental steps a day: walking to the train, climbing stairs, pacing between meetings. At home, these micro-movements aren’t as likely.

A 2022 systematic review published in the International Journal of Environmental Research and Public Health analyzed multiple studies and found a 30% reduction in walking and a 34.7% decrease in total physical activity among WFH employees compared to those not working from home. The review also reported a 66.7% increase in sedentary behavior for WFH workers.

That drop in non-exercise activity thermogenesis (NEAT) may not seem like a big deal, but over time it adds up and could lead to subtle but significant changes in metabolic health. Research has shown that reduced movement has been linked to increased insulin resistance, higher visceral fat accumulation, and a rise in cardiovascular disease risk factors, even among people who work out regularly.

2. Your back and shoulders may ache more

Kitchen chairs. Couch work. Beds doubling as makeshift desks. The ergonomics of WFH aren’t exactly top of mind, but your musculoskeletal system could pay the price.

Chronic “tech neck”, shoulder, and lower back pain have surged since the pandemic. A 2023 study found that approximately 61% of remote workers reported new or worsened musculoskeletal issues, many tied to poor posture and static sitting positions. And it’s not just discomfort: Prolonged strain can lead to long-term degeneration of spinal discs, joint inflammation, and structural imbalances.

Related: Tech neck is an epidemic—here’s how to prevent it

3. More screens may mean more strain

Zoom fatigue isn’t just mental—it’s physical, too. According to Stanford University researchers, the dramatic increase in screen time during remote work has resulted in widespread physical complaints in remote workers, including eye strain, headaches, blurred vision, and dry eyes. 

While these symptoms are usually temporary, some additional research notes that chronic overexposure to screens can lead to longer-term issues such as increased migraine frequency and disrupted sleep patterns due to circadian rhythm disturbance.

4. Sleep slips and stress may rise

The lines between work and home are blurrier than ever, and that mental spillover is reshaping our stress response. 

Recent studies show that remote workers experience heightened loneliness, anxiety, and sleep disruption, all factors strongly associated with elevated cortisol levels, systemic inflammation, and increased cardiovascular risk. A systematic review published in 2025 found that social isolation and work-family conflict significantly predict higher stress levels among remote workers. 

Prolonged stress and poor sleep patterns are also linked to brain structure changes in regions critical for mood regulation and memory, potentially increasing vulnerability to depression and cognitive decline over time. In addition, large-scale surveys point out that stress and emotional exhaustion remain very common among remote workers, correlating with reduced well-being and mental health challenges.

5. But there are health benefits if you prioritize them

Not all effects of WFH are negative. In fact, in some studies, many people report lower stress, more flexibility for exercise, and better control over their diets. For some, remote work enables healthier routines like morning walks, midday workouts, or home-cooked meals that were impossible with a commute.

The key is having an at-home setup that supports movement, ergonomic alignment, and psychological boundaries can actually improve health outcomes. 

Why proactive screening matters

Most of the health effects tied to remote work are slow, cumulative, and silent. You won’t feel visceral fat increasing or notice the early stages of disc degeneration. That’s where Prenuvo may make a difference.

Prenuvo can help you visualize—and track—your body’s changes over time through detailed imaging. A whole body MRI offers a deep, non-invasive look at what’s happening beneath the surface, giving you a more comprehensive understanding of your current health. Routine checkups may only  focus on surface-level stats like weight, cholesterol, and blood pressure. However, Prenuvo’s advanced imaging is an addition to your routine checkup and can help screen for hundreds of conditions, all in under an hour.

And if you want to go even deeper, a Prenuvo Enhanced Screening can provide you with more health information, offering a detailed look at body composition, brain health, and key blood biomarkers tied to metabolism, hormones, inflammation, immune function, and more.

To learn more about the benefits of whole body MRI and/or Enhanced Screening, book a call with a member of our team.

FAQ

What are the biggest health risks of working from home?

Increased sedentary time, musculoskeletal strain, screen-induced eyestrain, and higher stress or poor sleep — all of which can influence metabolic, cardiovascular, and neurological health.

How can I improve my health while working remotely?

Prioritize movement throughout the day, optimize your workstation ergonomics, manage screen time, create boundaries around work hours, and focus on restorative sleep and stress reduction.

Can Prenuvo help detect some of the effects of a sedentary lifestyle?

Yes, a Prenuvo whole body MRI may help identify signs of visceral fat accumulation, disc degeneration, reduced brain volume, and other indicators of chronic inactivity or stress before symptoms emerge.

How often should I get preventive scans if I work remotely full-time?

Prenuvo’s clinical team recommends annual scans, in addition to your regular physical, to monitor trends and help detect early changes. However, your ideal frequency may vary based on age, health history, and risk factors.

Citations

Wilms, P., Schröder, J., Reer, R., & Scheit, L. (2022). The impact of “home office” work on physical activity and sedentary behavior during the COVID‑19 pandemic: A systematic review. International Journal of Environmental Research and Public Health, 19(19), 12,344. https://doi.org/10.3390/ijerph1919123444

Chung, N., Park, M.-Y., Kim, J., Park, H.-Y., Hwang, H., Lee, C.-H., Han, J.-S., So, J., Park, J., & Lim, K. (2018). Non‑exercise activity thermogenesis (NEAT): A component of total daily energy expenditure. Journal of Exercise Nutrition & Biochemistry, 22(2), 23–30. https://doi.org/10.20463/jenb.2018.0013

Chim, J. M. Y., & Chen, T. L. (2023). Prediction of work from home and musculoskeletal discomfort: An investigation of ergonomic factors in work arrangements and home workstation setups using the COVID‑19 experience. International Journal of Environmental Research and Public Health, 20(4), Article 3050. https://doi.org/10.3390/ijerph20043050

Bailenson, J. N. (2021, February 23). Nonverbal overload: A theoretical argument for the causes of Zoom fatigue. Technology, Mind, and Behavior, 2(1). https://doi.org/10.1037/tmb0000030

Fostervold, K. I., Ulleberg, P., Nilsen, O. V., & Halberg, A. M. (2024). The hidden costs of working from home: Examining loneliness, role overload, and the role of social support during and beyond the COVID‑19 lockdown. Frontiers in Organizational Psychology, 2. https://doi.org/10.3389/forgp.2024.1380051

Elisabetta, C., et al. (2025). Remote workers’ life quality and stress during COVID‑19: A systematic review. European Journal of Public Health, 35(1), 141–152. https://doi.org/10.1093/eurpub/ckae167

Kim, E. J., & Kim, J. J. (2023). Neurocognitive effects of stress: A metaparadigm perspective. Molecular Psychiatry, 28(7), 2750–2763. https://doi.org/10.1038/s41380-023-01986-4

Chu, C., Holst, S. C., Elmenhorst, E.-M., Foerges, A. L., Li, C., Lange, D., Hennecke, E., Baur, D. M., Beer, S., Hoffstaedter, F., Knudsen, G. M., Aeschbach, D., Bauer, A., Landolt, H.-P., & Elmenhorst, D. (2023). Total sleep deprivation increases brain age prediction reversibly in multisite samples of young healthy adults. The Journal of Neuroscience, 43(12), 2168–2177. https://doi.org/10.1523/JNEUROSCI.0790-22.2023

Gallup. (2025, May 8). The remote work paradox: Higher engagement, lower well‑being. Gallup Workplace. Retrieved [today’s date], from https://www.gallup.com/workplace/660236/remote-work-paradox-engaged-distressed.aspx

Bodner, A., Ruhl, L., Barr, E., Shridhar, A., Skakoon‑Sparling, S., & Card, K. G. (2022). The impact of working from home on mental health: A cross‑sectional study of Canadian workers’ mental health during the third wave of the COVID‑19 pandemic. International Journal of Environmental Research and Public Health, 19(18), 11588. https://doi.org/10.3390/ijerph191811588

Share this

Related articles

Stay updated on our
latests findings and research

a profile photo a of a man thinking
Open modal