When the coronavirus pandemic struck the world, working from home became the new norm. People had to stay indoors so the way they work changed dramatically. With much of the focus on wearing face masks and using hand sanitiser, other aspects of health and well-being became an afterthought.

Your previous working environment might have offered a regular schedule to follow plus an organised and comfortable workstation. However, remote work brings a different approach towards staying productive—and healthy. You may have concerns about replicating the atmosphere for work from home health.

The good news is that there are ways to get the most out of working remotely, all the while keeping yourself fit and healthy.

10 tips to stay healthy when you work from home

If you’re still adjusting to the remote setup, we hope these tips will help with work from home health.

Stand up every hour

People weren’t designed to sit for long periods. Even if you exercise regularly, sitting at your desk for hours places you at increased risk for heart disease, cancer, diabetes, anxiety, and depression. You’re also likely to gain weight because digestion isn’t as efficient when sedentary.

The solution is to set a timer that reminds you to get up for a few minutes every hour. There are plenty of apps available to prompt you to take a certain number of steps. When the alarm goes off, walk around the house or do some stretches to boost your energy.

Maximize technology

YouTube and other mediums offer all kinds of workouts, be it kickboxing or yoga. You’re sure to find an exercise routine that suits your ability level and needs. The best part is that many of them come free, as long as you have an internet connection.

If you want to have an accountability partner, start a group chat with your friends or colleagues so you might exercise together. Choose a time that works for everyone and have a video call. You may also involve the people you live with in your workouts.

Set an exercise schedule

Create a routine that includes a workout schedule. It might be an early morning jog to get the juices flowing or an after-work session on the treadmill to release some stress. Either way, it’s important to incorporate exercise for work from home health.

Even those who exercised regularly have a tough time adjusting to a remote setup. The key is to add your routine to your calendar so you receive reminders. Celebrate any achievements, such as running 50 laps, walking 1000 steps, or losing one pound of weight.

Eat a balanced diet

According to the World Health Organization (WHO) through the Department of Health (DOH), having a balanced diet means a regular intake of root crops, fruits, vegetables, whole grains, beans, eggs, poultry, fish, nuts, lean meats, and low-fat milk.

The University of Louisville Research Foundation recommends against skipping meals. This is because it causes you to become over-hungry then over-eat or make other unhealthy choices. Plus, it lowers your metabolism leading to weight gain even if you eat your usual amount of food.

Use what’s available

Don’t worry if you don’t have fancy gym equipment at home. There are plenty of exercises you may do without any equipment, including yoga, push-ups, and jumping jacks. All you need to walk, jog, or run is a functional pair of sneakers too.

Some household items may serve as alternatives for equipment as well. For instance, you might use bottles of water as weights if you’re getting started with strength training. Towels are useful for stretching before and after exercising, while chairs are handy for tricep-dips and incline push-ups.

Sleep at regular times

When you’re suddenly at home more, it’s tempting to sleep in since you don’t have to worry about going on a long commute or preparing your lunch box. All the same, you have to stick to the same waking time and bedtime for work from home health.

If you don’t keep regular sleeping hours, you may find yourself grumpy and groggy throughout the day. It’s possible you’ll have huge fluctuations in energy too. When you really do want to snooze in the middle of the day, set an alarm for a 20-minute power nap.

Move whenever possible

Throughout your day, look for reasons to get up and move. For example, walk while taking a call on your phone, curl your biceps while listening in a meeting, or stretch while plugging in your laptop charger. You might also perform air squats while checking your emails.

Walking alone has plenty of benefits and there are tonnes of tasks you may accomplish while doing so. An idea is to leave certain items, e.g. USB cable or headphones, in a room different from your workstation. Doing so forces you to stand up and walk to retrieve said items.

Keep yourself hydrated

When you’re busy keeping up with deadlines, you might purposely not drink water to limit your toilet breaks. This is frowned upon because you may become dehydrated which leads to constipation and mood swings. You may also feel light-headed, dizzy, or tired which affect your productivity.

The Natural Hydration Council in the UK says being properly hydrated is important for better mental cognition and performance. Experts recommend drinking around 11 to 16 cups of water per day, depending on the gender. They don’t have to be plain water but may be flavored with vegetables or fruit.

Have a designated office

While your office is just your laptop, it helps to have a space that you set aside as your work area, even if means a corner in your living room. This is a form of self-care wherein you’re assisting your brain to get ready for work.

Sitting in a proper chair also does wonders for your confidence, energy, and attention. Your sofa might be comfortable but it tempts you to slouch and lounge around instead of work. There are exercises and apps that help with your posture too.

Eat real meals

Eating junk food and other snacks becomes a concern when you start working at home. After all, you’re at home where you’re free to munch on any and all food that you have in stock. The accessibility leads to you chowing all day but sadly not on healthy edibles.

To lessen the temptation and hunger, make sure that you eat proper meals i.e. breakfast, lunch, and dinner. The goal is to keep yourself full enough until the next big meal so you won’t be enticed to snack. Keeping yourself hydrated also keeps you feeling full for longer.

Conclusion

Two main tips to stay healthy when you work from home is exercising regularly and eating a healthy diet. These are crucial regardless of the kind of work you do or wherever in the world you might be working. Of course, remember that work from home health is more than physical well-being though.

To support your emotional and mental wellness while working from home, let us at Remote Workmate help you find your next online job. Know what makes you become a more eligible candidate for your preferred position so you may ease your worries.