Back to School and Work – Remote Edition

Quick Ways to Keep Your Body in Motion!

By: Kate Bellucci PT, DPT, MSCS, Barnabas Health Ambulatory Care Center

In the midst of the coronavirus pandemic, many people have transitioned to participating in work and school remotely. With Labor Day Weekend behind us, a new school year of uncertainty approaches us. As we all embark on yet another new normal, it is key to keep our bodies in motion despite the sedentary nature of remote school and work. Avoiding prolonged sitting is important for our overall wellness and musculoskeletal health. Below I have provided some tips, tricks, and quick exercises for people of all ages to promote emotional and physical well-being during this unprecedented time:

Change your position frequently
Try to stand up or change your sitting position every 30 minutes, if able. You can stand in place, march in place, or take a lap around your office or home. For those who are unable to stand, you can also perform seated exercises such as seated marches, seated heel and toe raises, or triceps push ups from your chair. Changing your work space throughout the day can help as well. Try standing at your kitchen counter, sitting at the dining room table, or even sitting criss-cross apple sauce at your coffee table for a change of scenery and positioning.

Take a walk or do a short exercise routine during your lunch break

Bring those puppies outside for a walk around the neighborhood. Propel your wheelchair around town for some upper body strengthening and cardiovascular conditioning. Weather isn't cooperating? Take a lap around the house or do some marching in place to get your blood flowing.

Turn your sitting desk into a standing desk

Have some old books that are collecting dust? Stack them underneath your computer or tablet to elevate your screen so you can stand while you call into that Zoom meeting or Google classroom. It is optimal to have the top 1-2 inches of your screen at eye level whether you are sitting or standing. The luxury of a makeshift standing desk is you can always take sitting breaks as needed. Listen to your body! Standing in one place for prolonged periods can also cause discomfort in your lower body and back, so to bring it back to our first point – change your position often!

If anything has been certain about this pandemic it is the fact that our lifestyles have gone through some changes. Our office would be happy to assist in any of your physical or occupational therapy needs. To schedule an appointment, please call 973-322-7500.

Dr. Kate Bellucci PT, DPT, MSCS

Doctor of Physical Therapy

Multiple Sclerosis Certified Specialist

LSVT BIG certified

Phone: 973-322-7389


Kate is a physical therapist at Barnabas Health Ambulatory Care Center. She treats primarily patients with neurological conditions and patients with gait, balance, and endurance impairments. Kate completed her bachelor’s degree in science at Michigan State University in 2014 then went on to complete her doctorate in physical therapy at Northwestern University Feinberg School of Medicine in 2018. She was granted the Multiple Sclerosis Rehabilitation Scholarship from the Consortium of MS Centers in 2019 and became a Multiple Sclerosis Certified Specialist and an LSVT BIG certified therapist in 2020. She serves as a member of the International Organization of Multiple Sclerosis Rehabilitation Professionals and the Consortium of Multiple Sclerosis Centers. She is from Somerville, NJ and still resides there with her husband, Eric and puppy, Lilly. When she is not working you will find her walking her dog, spending time with family and friends, trying to learn the Spanish language, running, or reading.

The Saint Barnabas Medical Center Rehabilitation centers are open and ready to help you achieve your goals. With four locations in West Orange, Millburn and Livingston, the experienced and compassionate staff at Saint Barnabas Rehabilitation offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. They are committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.