Health Habits for a Fully-Remote Worker — Closing the 10-Year Fitness Gap with Walks, Mobile AI Coding, and a Sit-Stand Desk

Office workers teleworking four-plus days per week showed a roughly 10-year-equivalent decline in physical fitness compared to non-teleworkers (Meiji Yasuda Health Foundation, December 2025). As someone working fully remote, I want to write down the habits I actually keep: walks scheduled inside work hours, leaning on Claude Code and Codex from mobile, and defaulting to a sit-stand desk.