How to Stay Healthy While Working From Home

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Posted: May 19th, 2021 at 04:18PM - by Ashlee Arnold

Working from home offers a lot of benefits – like more freedom and flexibility, fewer expenses, and less time on the road. However, transitioning from an office setting to a work-from-home setting is not always as easy as it sounds. It can present a lot of physical, mental, emotional, and social challenges that can ultimately put people's health at risk.

As more and more people are opting to work from the comforts of their home, there's a growing need to identify ways to help ensure they stay healthy at a holistic level.

Let's explore actionable steps to take to help you stay healthy while working from home.

9 Health Tips for Working From Home

1. Set a timer to stand and take breaks throughout the day

When you're busy and trying to accomplish things on your to-do list, it's easy to lose track of time. That's why it's helpful to have a timer that will indicate when it's time to take breaks.

Some experts stress that taking breaks every 75 to 90 minutes is vital, while others say five minutes off every 25 to 30 minutes is optimal. Start by pausing work every 30 to 90 minutes until you find the break schedule that suits your work style.

During break time, make sure you step away from your screen and gadgets. Get up, do some stretches, and move around. Take a walk around the block, cook up a healthy meal, or eat lunch away from your workspace. Regardless of what you do, use this to reset and get your mind off of work for a moment.

2. Disinfect high-touch areas to prevent the spread of germs.

Even if you're indoors, there are still illness-causing germs that live and thrive within your home, personal workspace, and on your belongings. As such, it's essential to regularly clean and disinfect the germiest surfaces and high-touch areas around you.

This should include your desk, earphones, headphones with mic, laptop, keyboard, mobile phones, mouse, tablets, and other touchscreens. Be sure to also disinfect your cabinet handles, countertops, doorknobs, faucets, and light switches, as well as soft surfaces like carpets, drapes, and rugs.

The CDC recommends using a household cleaner that contains soap or detergent to reduce the germs on surfaces. But be sure to also read the labels of cleaning products to ensure that they're suitable for specific items and surfaces.

3. Step outside.

Spending most of your day indoors can affect your mood and health. That's why getting some fresh air and vitamin D and seeing some greenery can immediately make you feel better.

Research shows that being in nature lowers your cortisol levels, reduces stress, restores your attention, and improves your decision-making capabilities. Similarly, getting sufficient vitamin D by taking a stroll outside in the morning helps fight diseases, reduce depression, and boost weight loss.

Ultimately, spending enough time outdoors to get fresh air and a little vitamin D is good for your health and works wonders for your mental health and productivity.

4. Set up a dedicated workspace.

Working from home might mean sharing space with your family, friends, or roommates. That's why it's beneficial to have your own designated space when it's work hours, as best you can.

If you don't have a separate room, get creative. Find a quiet, well-lit space within a corner or on one end of the kitchen table. Regardless of where it is, be sure distractions are minimal.

If you're working from your room, get a separate table and chair set to avoid using your couch or bed as a workspace. If possible, invest in an ergonomically sound chair and a laptop stand to help keep your alignment and posture in check throughout the day.

Having a designated space that's conducive for working helps improve your attention, confidence, energy, and sense of accomplishment. It gives you a feeling of caring for yourself just as you do for your work.

5. Create a routine and schedule.

While having flexible work hours and sleeping in are perks of the work-from-home setting, setting boundaries and having structure to your days helps keep you healthy and productive. This means you have to plan and go about your day as if you're going to the office.

The CDC posits that having a daily routine helps reduce feelings of being overwhelmed and stressed. Thus, it's best to wake up, get dressed, have breakfast, and sit down to work at the same time every day. Block off times to do certain work tasks, housework, and personal errands.

In addition to taking regular breaks, be sure to eat your meals on time. Also, get sufficient quality sleep – at least seven hours – to make sure you're refreshed for the next day. If you need to take a power nap, set an alarm for 20 to 30 minutes and get ready to go back to work.

6. Eat healthy and stay hydrated.

Working from home can mean eating anytime and anything you want. But to stay healthy, it's essential that you don't skip any meals and still maintain a well-balanced diet.

The National Heart, Lung, and Blood Institute (NHLBI) recommends planning your meals ahead to ensure that you take in nutritious food like eggs, fish, fruit, lean meats, low-fat dairy, poultry, vegetables, and whole grains. If you like to snack in between meals, skip the sweet treats and go for healthy protein balls, energy bars, and fresh fruit smoothies. (Just watch the sugar.)

Similarly, be sure to stay hydrated by drinking enough water throughout the day. Coffee and tea in moderate amounts are okay, but try to avoid sugar-filled beverages like energy drinks and sodas. Consider having hydrating foods like berries, cucumbers, and melons, which double as a healthy snack.

7. Schedule in time to move and meditate.

To replace the time you would have spent commuting to work, be sure to set aside time for exercise – even just a little – within your day.

Start by taking strolls and brisk walks within your neighborhood. Once you ease into it, you can explore working out along with fitness videos or mobile apps. You can even incorporate physical activities into your work tasks, like pacing around the room when on a call, doing push-ups or lunges while waiting for a meeting to start, or using a standing desk.

Likewise, spend time reconnecting with yourself through meditation and mindfulness exercises. Sit in a comfortable place, close your eyes, and do some breathwork. If it helps, meditation apps like Headspace are at your disposal.

Essentially, taking time to be physically and mentally healthy can help reduce stress, control your anxiety, boost positive moods, and promote a feeling of accomplishment.

8. Stay connected with your loved ones.

Working from home can make you feel alone and isolated due to the lack of social interactions in the office. That's why it helps to remain in contact with your family, friends, and co-workers.

There are so many ways to communicate online today – from Slack and Zoom to Google Meet and Skype. Try to schedule calls with people on a regular basis to touch base and help each other feel less isolated. You can even get creative and set up virtual events like movie marathons and game nights.

Ultimately, staying connected can help reduce your feelings of stress and isolation, improve your anxiety and depression, and promote better emotional and social health for everyone involved.

If you or anyone needs help, please contact a therapist or your local mental health support group.

9. Set boundaries and clock out.

While working from home, it's tough to resist the temptation of continuously working because you never really have to "leave" the office. However, setting boundaries, actually clocking out, and maintaining a work-life balance is still important.

Emphasize the line between work and home life by forgetting about your job after office hours. This means you need to shut down your work devices, step away from your desk or leave the room, and spend time with yourself and your family.

Remember, physically and mentally detaching from work will help improve your focus and better prepare you for the next day.

Staying healthy when working from home is challenging, but it's definitely possible. It's all about finding ways to create structure, set priorities, stay connected, and reward yourself for the work you've done. And by incorporating these nine simple steps, you're well on your way to staying healthy while working from home.

It's important to note that even if you're working from home and practicing these health measures, it's vital that you get vaccinated. Receiving vaccines is the safest and most effective way to protect yourself, your family, the community, and vulnerable people around you. Beyond that, it limits the spread of infections, prevents further outbreaks, and potentially eradicates disease.

Ready to get vaccinated or have questions about your vaccine needs? Contact e7 Health to make an appointment or to request more info.

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