There’s no doubt the possibility of working remotely has reshaped modern work culture and for many, it sounded like a dream: no daily commute, greater flexibility, more time for life. But as millions of men over 35 have discovered, the reality is deeper, stranger, and more complex than most of us were told.

What’s happening to physical health? Mental wellbeing? Social relationships? Most importantly, what no one warned us about?

From Flexibility to Physical Strain

One of the most studied shifts since the rise of remote work is in movement and activity levels. Data show that people who work remotely tend to be more sedentary and engage in less moderate-to-vigorous physical activity than those who work in an office. This pattern of sitting for longer periods is linked to weight gain, increased risk of chronic conditions and joint strain because the natural movement embedded into an office day (commutes, walking to meetings, lunch breaks) disappears.

Reddit users offer vivid real-world accounts: one man shared how remote work meant losing the casual bike commute he once enjoyed and how, over years, he gained nearly a pound a month. At the same time, another praised remote work for letting him fit morning runs into his schedule that would have been impossible with a strict office routine.

Mental Health: A Mixed Picture

It’s tempting to assume remote work equals better wellbeing, but research paints a nuanced picture. One large study of working adults found that hybrid work is associated with the lowest risk of depression and anxiety when compared with full-time office or full remote status. That suggests the structure and social contact of occasional office days may offer psychological benefits that full isolation cannot replace.

Other research highlights that over 45 % of people who work from home reported worsened mental wellbeing or loneliness. These struggles often come alongside worse diet, less physical activity, increased smoking or alcohol use and this is a major risk especially for those already in poor health.

Isolation, Loneliness and the Male Experience

For many men over the age of 35, the shift to working from anywhere has unintentionally reduced key social moments in a way that doesn’t always show up in productivity measures. In a study of remote workers’ experiences, men reported higher levels of loneliness than their office counterparts, even as they appreciated the autonomy and time flexibility.

This lines up with surveys showing declines in social skills for some people after long-term remote work. Reduced casual interactions, the conversations that happen by the coffee machine or hallway, remove opportunities to build connection without planning it.

Beyond the Body: Work, Identity and Wellbeing

There’s also a psychological side to this shift that often goes unnoticed. For decades, many men defined themselves by their work routines and physical environment. Losing the daily commute, the shared office culture, or even geographic anchors can subtly erode that sense of identity. Suddenly your “work self” and your “home self” live in the same room, and that boundary collapse makes disentangling career stress from life stress harder than ever.

A Reddit commenter shared an experience many working professionals will recognise: the early freedom of remote work slowly morphed into a blurring of work and life until days felt like a continuous blur, with no clear separation between tasks, rest, and identity.

Real Stories, Real Struggles

These research findings echo what many professionals share in online discussions. Some remote workers report improved sleep and reduced commute stress, allowing them time for exercise and family. Others confess that without a physical change of space, days blend together, too much sitting, too many snack breaks and inexplicable fatigue by afternoon.

One father in his early 40s described how the ability to take midday walks, something impossible in his office job, boosted his mood and energy. But he also admitted that constant screen presence made him feel like he was working all the time. These dualities are common.

Solutions That Actually Work

So how do men over 35 keep the benefits of working from anywhere without sacrificing their long-term health? The evidence and lived experience point to some straightforward, realistic practices:

• Hybrid work rhythms: Alternating days out of the home helps maintain social connections and reduces isolation. Research suggests hybrid workers often show better mental wellness than fully remote workers.
• Regular movement breaks: Reducing prolonged sitting with intentional walks or stand–sit cycles improves physical health and helps maintain muscle tone.
• Dedicated workspace: Maintaining boundaries between work and rest helps prevent burnout and improves focus. Many remote workers find a physical delineation (a desk or room) psychologically stabilising.
• Social routines: Scheduled calls, coworking meetups, and planned outings counter loneliness and maintain social skills, something many remote workers report missing.