GUEST POST: If you’re working from home right now, and are struggling to remain healthy, these 13 tips to do just that should help you out…
When working from home, there are many factors that play an essential role in your health condition. Staying healthy doesn’t necessarily mean to be fit or skinny, but it can also mean to keep a stable and healthy mental condition. Many people suffer from sleep issues, social troubles, or even weight problems, and it is crucial to fight them, especially when working remotely.
These 13 tips will help you to do just that! So, make sure to read until the end to discover the best tips to remain healthy while working from home, and ultimately become happier, more productive, and more energetic.
1. Wake Up Early
Waking up early in the morning can help you maintain good health much more than you might think. In fact, it allows you to stay healthy, but also to get prepared properly for the day ahead. But how so, and why is this so important?
Firstly, waking up early will allow you to get in the right mindset. Having the time to get out of your pyjamas, do some exercise, and plan the day ahead will set you up nicely.
Not only this, but waking up early will give you the chance to eat breakfast. Many people skip breakfast in the morning due to the lack of time, and that can negatively impact their day. The main problem with skipping breakfast arises when you get hungry, and don’t have enough time to eat real food. Then, you end up snacking on unhealthy foods, which is never a good thing, and can sap your energy.
2. Exercise or do Yoga at Home
Exercising or doing yoga is an important way to remain healthy when working from home. An NHS study actually revealed that exercise can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50 percent, and lower your risk of early death by up to 30 percent! I think we can all agree that these are major results that should considerably influence your new routine.
What’s more, a study by the National Library of Medicine found that 10 weeks of yoga helped the participants to significantly reduce their level of stress and anxiety. Tich Nhat Hanh, a famous Vietnamese monk, once said, “when it comes to health and wellbeing, regular exercise is about as close to a magic potion as you can get.”
Clearly, integrating some exercise time into your weekly schedule to improve your health while working from home will help immensely. A good average is 150 minutes per week, which is only 30 minutes per working day, so get going!
3. Drink a Lot of Water
Staying hydrated is an essential tip to remain healthy when working from home. A study by Quench found that nearly 80 percent of American workers do not drink enough water. That is quite a high percentage, given the number of health benefits that water can provide to our body.
In addition, the same study revealed that workers don’t drink due to their lack of thirst, because they drink other beverages, or simply don’t have time to get water. A simple way to drink more water, and therefore remain healthy while working from home, is to keep a bottle of water on your desk so that you’re always reminded to drink more.
4. Don’t Isolate Yourself
Loneliness is one of the biggest struggles and enemies of remote workers. Not only it has health risks, but it can also increase stress and anxiety. A survey by Buffer revealed that the 19 percent of remote workers find loneliness to be their biggest struggle, right after the top one; unplugging after work.
Other than increasing stress and anxiety, loneliness can also lead to other risks. For instance, it can increase Alzheimer’s disease progression, antisocial behaviour, decreased memory, and even premature mortality.
Another survey of 20,000 people by Cigna found that most American adults consider themselves lonely, while the youngest generation of adults is the loneliest of them all. Zach Braff, an American actor, once shared his experience, saying, “it’s all about being a part of something in the community, socialising with people who share interests, and coming together to help improve the world we live in.”
So, make sure to talk to friends and colleagues, and have a video call from time to time. While we can all agree that working from home can make things more challenging, it definitely doesn’t make them impossible.
5. Don’t Skip Breaks
A report from The Atlantic found that the perfect work-break balance is to get things done for 52 consecutive minutes, and take 17 minutes of break. In addition, employees who were reminded to stop working were 13 percent more accurate in their work than their colleagues who weren’t. Clearly, taking breaks is much more important than you might initially think, and can even increase productivity in the longer term.
6. Go Outside
On of the other hand, going outside and taking in fresh air has remarkable health benefits that you should take advantage of. In fact, taking in fresh air outside can lessen your anxiety, lead to better sleep quality, and even gives you a better immunity!
According to a survey by Ambius, 35 percent of office workers spend less than 15 minutes outside every day. This is quite an alarming percentage, so you should take the opportunity to work from home to fix this.
7. Plan Your Meals and Eat Real Food
Eating real food, rather than canned or frozen food, is an essential tip to remain healthy when working from home. A report by the International Labour Office found that a poor diet at work can lead to up to 20 percent of lost productivity. This could be the result of malnutrition all around the world, but also to the excess weight and obesity.
Moreover, eating real food is essential for the important nutrients in it. It’s low in sugar, and is ultimately cheaper in the longer term, which is something we all appreciate.
8. Drink Coffee, but Not Too Much
Drinking coffee at the beginning of the shift is the holy bible of many employees when working from home. An analysis by Reuters found that 64 percent of American workers drink at least one cup of coffee daily. That is certainly good, and can increase our efficiency and productivity at work.
However, it is crucial to know the health risks related to coffee. Consuming too much caffeine might lead to an increase in blood pressure, heart rate, and make you feel anxious. Also, it can give you headaches, make you feel nervous, and also upset your stomach.
Another study, by Dr. Ang Zhou and Professor Elina Hyppönen from the University of South Australia, found that people who consumed six or more cups of coffee a day are 22 percent more at risk of having cardiovascular disease. So, drink a cup of coffee in the morning, one after lunch, and limit yourself to a maximum of 2 cups a day to reduce health risks.
9. Buy a Good Chair
Buying a good chair and keeping a good posture is a vital tip to remain healthy when working from home. Other than simply being comfortable, there are remarkable health benefits associated with a good posture when working. A report by Harvard Medical School revealed that a poor posture can lead to incontinence, constipation, and even heartburn and slowed digestion.
What’s more, good posture can help you breathe better, increase your energy and productivity, and can even reduce stress. So, make it a priority to buy a good and comfortable chair, and keep a good posture, and you’ll notice the health benefits. Working from home can give you many opportunities, so you should do simple things like this to improve your overall wellbeing.
10. Open Your Windows and Breathe Some Fresh Air
As we’ve mentioned already, taking in fresh air can help your health in many ways. Let’s elaborate this statement here. First of all, fresh air is good for your digestive system, helps improve blood pressure, and it makes you happier in the long term. Moreover, it can clean your lungs and give you more energy.
An investigation, by Abigail Wise for Huffington Post, revealed that spending time in fresh air or surrounded by nature can lead to an increased energy in 90 percent of people. That is an excellent percentage that we should all consider, to become more energetic and happier.
Miriam Herst, Beauty Editor at All Things Hair US, once said, “it’s easy to get caught up in work and forget to get outside and take a break from staring at the computer all day. I’ve been using my lunch break to walk to the park to get some fresh air. I come back to my at-home workstation refreshed and re-energised. It’s easily my best tip for staying productive while working from home!”
11. Rest Your Eyes
Resting your eyes can be much more important and beneficial when working from home than you might ever think. In fact, staring at computers the whole day can lead to eye-related issues such as dry eyes, headache, tiredness, blurred vision, or even shoulder and neck pain.
A study by the US National Library of Medicine, investigating computer-related eye issues, found that the two most common issues were headache and burning sensation, followed by dry, tired, or sore eyes.
A simple solution (or work-around, for that matter) is to buy computer glasses. They tend to be reasonably priced, and their blue light glasses will add a protective layer between your eyes and the screen. Also, never forget the 20/20/20 rule, which consists of taking a break every 20 minutes, focusing on an item 20 feet away, and holding your gaze for 20 seconds.
12. Keep a Constant Sleep Routine
It’s no secret that sleeping well can be extremely beneficial, and it’s definitely an amazing tip to remain healthy when working from home. Not only can it boost your memory, but it can also help in staying alert, being more active, and improving your immune system.
A report from The Good Body shared that nearly 100 millions of American suffer from sleep-related issues. The most common one by far is insomnia, followed by sleep apnoea and restless legs syndrome. In addition, 75 percent of people suffering from depression also suffer from a lack of sleep.
Sleeping well, and keeping a constant sleep routine will help you get more energy and stay healthy when working from home. So, go to bed and get up at the same time every day, and get your 8 hours of sleep, and you’ll notice a remarkable difference. Keeping a routine is the key here.
13. Avoid Overworking
Overworking is a killer for many people, and can lead to health issues. Some of the health risks that are due to overworking are poor circulation, increased weight, higher cholesterol levels, heart issues, lack of energy, poor sleep, depression… the list goes on and on.
Other than causing potentially big problems, overworking doesn’t necessarily mean that you’re doing more. A research by Stanford University revealed that people who worked 70 hours a week didn’t get more things done than their colleagues who work 56 hours a week. So, through utilising the tips above, and ensuring to clock off at the end of each day at a reasonable time, you’ll remain much healthier.
Tips to Remain Healthy While Working From Home: The Bottom Line
Now that you know the best tips to remain healthy while working from home, it is time to change or adapt your routine to them. While it is certainly not easy to suddenly change your lifestyle into a perfect one, you’ll see the changes pretty quickly.
So, drink lots of water, take in some fresh air, sleep well, and don’t overwork. In addition to all the tips above, make sure to have some proper health checks with your doctor from time to time. In fact, not all the diseases hurt or are visible, and getting consulted by a professional will reveal the real state of your health.
Thank you for reading until the end, and if you feel that this article was useful, make sure to let us know in the comments down below!
*THIS IS A COLLABORATIVE POST*