Working from home is convenient, saves on commenting expenses, and is less of a carbon footprint, however, it also brings a few inherent wellbeing issues. Here are a few tips for staying healthy when you work from home:
- Create a schedule and stay on schedule. It’s easy to get distracted when working from home, which can cause you to feel unproductive and frustrated. The best way to combat that is to create an actual schedule for yourself – one that keeps you on track, but that is also somewhat flexible.
- Keep distractions to a minimum. If you have children, consider hiring a nanny or babysitter to help out when your workloads are especially heavy. The stress of managing everything at work and in the home can become too much and leave you feeling unaccomplished in both areas! Don’t be afraid to ask for a little help now and then. Consider turning your phone off when you must concentrate on tasks that require deep concentration such as research or financial reporting.
- Get outside for some fresh air, exercise, and some sun! Don’t become a prisoner of your workload. Take walks outside, ride a bike, get some fresh air, a fresh perspective, and some natural Vitamin D! According to a report by U.S. News, “The sunshine vitamin may protect against a host of diseases, including osteoporosis, heart disease and cancers of the breast, prostate and colon. What's more, sunlight has other hidden benefits – like protecting against depression, insomnia and an overactive immune system.”
- Schedule social outings. Working from home can be isolating. Schedule lunches with friends and colleagues, join meet-up groups in the evening or consider volunteering for a local charity that inspires you.
- Get regular exercise. Take frequent breaks and stretch your legs and your neck. Give your eyes a rest from the computer screen by following the 20-20-20 rule. Every 20 minutes, stare at something at least 20 feet away for 20 seconds. Consider investing in a stationary bike and do 10-15 minutes of exercise every 2-4 hours. You’ll pump up your heartbeat, increase your productivity, and burn some calories. Get a gym membership! It will help you get out of the house and keep you on track with your fitness goals.
- Consider the treadmill desk. Treadmill desks are a great way to keep both the body and mind active and productive. Send that email and burn some calories in the process!
- Set up your home office for success. Make sure you have a designated space in your home that helps you stay productive and comfortable. Invest in a good chair with good back support and a computer screen that’s properly elevated and lit. Don’t hunch over your computer in a dark corner of your office or you may just end up with “tech neck!”
- Eat healthy foods! Resist the temptation to grab whatever is in the refrigerator or pantry. Buy tasty, healthy snacks that you can enjoy when you’re on a break. Enjoy some fresh fruit or a handful of nuts to help you stay energetic and focused. Salty, sugary “junk foods” can easily weigh you down and make you feel lethargic in the afternoon when you need your energy to make those deadlines!
- Take mental breaks. Those who work from home can easily become a workaholic because they are always in their workspace. Take mental breaks! Don’t be afraid to walk away from your work during breaks and at the end of the day – it will all still be there in the morning. Keeping yourself mentally agile is paramount to creative problem solving and increased joy in your work life. Meditate, take a walk, play with the dog – anything that brings you joy during your downtime.
What are your tips and tricks for staying healthy when working from home? Share them with us at #LifeatWeidner.
-The Weidner Team