Working From Home – Simple Tips to Stay Healthy
The global pandemic prompted many workplaces to adopt work-from-home policies, revealing significant benefits of remote work for both employees and employers. These advantages are hard to ignore.
According to a survey by CoSo Cloud, 77% of respondents reported feeling more productive while working from home. Similarly, a study by CBRE, a commercial real estate firm, found that 69% of millennials are willing to give up certain workplace perks in exchange for flexible work arrangements. Additionally, Owl Labs, a video conferencing company, discovered that 74% of employees are more likely to stay loyal to a company that offers remote work options.
The takeaway is clear: remote work is poised to become the new norm in the coming years. However, this shift also brings its own set of challenges.
Without the daily commute, people may become less mindful of their health. The absence of a structured routine can lead to unhealthy habits, such as prolonged sitting or skipping exercise. Moreover, limited access to gym equipment or other fitness resources at home can make it harder for individuals to maintain their physical well-being.
Tip #1 – Incorporate Squats Into Your Routine
Squats are a simple yet highly effective exercise that uses your body weight to strengthen and tone your lower body. They’re easy to do at home and require no equipment, making them perfect for maintaining fitness while working remotely.
Here’s how to perform squats correctly:
- Stand straight with your feet shoulder-width apart.
- Extend your arms in front of you for balance, then slowly lower your body as if you’re sitting back into a chair. Keep your back straight and your chest lifted.
- Lower yourself as far as you comfortably can, ensuring your knees stay aligned with your toes and don’t extend past them. Your hips should remain parallel to the ground.
- Push through your heels to return to the starting position.
- Repeat the movement for a total of 10 repetitions.
To make the exercise more challenging, you can add dumbbells for extra resistance. However, only introduce weights once you’ve mastered the proper form without additional load. This will help prevent injury and ensure you’re maximizing the benefits of the exercise.
Tip #2 – Get Moving Every Hour
When working from home, it’s easy to lose track of time and spend extended periods glued to your computer screen. Even during breaks, you might find yourself lounging in front of the TV, adding to prolonged periods of inactivity. Unfortunately, sitting for hours on end has been linked to serious health issues like diabetes, heart disease, and high blood pressure.
The good news? Simply committing to moving for a few minutes every hour can significantly reduce these risks and help keep your body active throughout the day.
Here’s how to incorporate movement into your routine:
- Set a timer or use an app to remind yourself to get up and move at least once every hour.
- Use this time to stretch, walk around your house, or even step outside for a quick stroll around the block.
- If you’re short on time, try simple exercises like marching in place, doing a few stretches, or climbing a flight of stairs.
These small bursts of activity not only benefit your physical health but also help refresh your mind, keeping you more focused and productive when you return to work.
Tip #3 – Try an Active Sitting Chair
Staying active while working isn’t just about taking breaks to move—it’s also about how you sit. Incorporating tools like an active sitting chair or an exercise ball into your workspace can help keep your body engaged even while you’re focused on your tasks.
For instance, sitting on an exercise ball instead of a traditional chair encourages better posture and engages your core muscles. The instability of the ball forces you to make constant micro-adjustments to stay balanced, which strengthens your core over time.
Another option is to work while standing, which can be a great way to reduce the negative effects of prolonged sitting. However, if you choose this method, it’s important to ensure your desk is at the correct height. A desk that’s too low can lead to poor posture, as you may find yourself stooping forward, which can strain your neck and back. Consider investing in an adjustable-height desk if you plan to alternate between sitting and standing throughout the day.
By incorporating active sitting solutions or standing desks, you can turn your sedentary work hours into opportunities for subtle yet effective physical engagement.
Tip #4 – Design a Stress-Free Workspace
One of the biggest perks of working from home is having full control over your surroundings. By intentionally designing your workspace, you can create an environment that helps you manage stress and stay calm throughout the day.
For instance, adding scented candles to your workspace can create a calming atmosphere, helping you relax during intense work moments. Incorporating plants into your home office is another great way to reduce stress—studies show that being around greenery can boost mood and improve focus. Additionally, positioning your desk near a window with a view of nature can have a soothing effect, making it easier to recharge mentally while you work.
Small changes like these can transform your workspace into a more peaceful and inviting area, helping you stay both productive and relaxed. After all, a serene environment not only reduces stress but also enhances creativity and focus.
Tip #5 – Incorporate Jumping Jacks Into Your Routine
A classic exercise that many of us remember from school gym classes, jumping jacks are a simple yet effective way to get your heart pumping and engage your entire body. Best of all, they don’t require any equipment or a lot of space, making them perfect for working out at home.
Here’s how to do jumping jacks correctly:
- Stand straight with your arms by your sides and your knees close together.
- Slightly bend your knees, then jump into a position where your feet are shoulder-width apart and your arms are raised above your head.
- Land softly, then return to the starting position.
- Repeat the movement for a total of 10 repetitions (or more, if you’re comfortable).
Jumping jacks are excellent for improving cardiovascular fitness and boosting energy levels, even in small spaces. If you’re looking to make the exercise more challenging, you can add light free weights while performing the motion. However, only do this once you’ve perfected the basic technique to avoid injury.
Tip #6 – Keep Healthy Snacks Within Reach
When you’re working from home, the kitchen is just a few steps away, making it all too easy to grab sugary or unhealthy snacks throughout the day. While it’s tempting to indulge, these choices can add up and negatively impact your health and energy levels.
The solution? Transform your kitchen into a hub of healthier options. Start by removing unhealthy snacks from sight and stocking up on nutritious alternatives like fresh fruits, nuts, yogurt, or whole-grain crackers. Keep these healthier snacks visible by placing them on the counter or in easy-to-reach spots, while tucking less healthy options into the back of cupboards or avoiding them altogether.
By making healthy snacks more prominent, you create a visual cue to prioritize foods that fuel your body and mind. This small change can help you stay on track with your health goals while working from home.
