So three things that cme to mind:
1.Arrange your sewing area in a U shape so that you can get to your machine(s), ironing board and cutting area without having to get up from your chair. Make sure everything is height adjusted and use that timer to make yourself get up and walk or stretch but this way you are not constantly readjusting when doing your various quilting activities.
2. If you do FMQ, use the puddling method and rather than grip the fabric with your hands, use foam pipe insulation (I posted this trick a while back). You cut a piece about 12" long and take the fabric you would normally grip and slide it into the slit of the insulation. It is much easier to grab when you are manuvering your quilt under the harp.
3. For sandwiching quilts, buy an inexpensive folding table 72" long that you can put in a closet or against a wall. It is a bit narrow but it beats crawling around on the floor or clearing off your dining room table!