10 Tips to Improve Your Health While Working From Home
Sep 03, 2021
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If you’re going to be working from home for the foreseeable future, you’ll need to invest in your physical and mental health. Obviously, health is a topic that concerns everyone, regardless of how they’re working, but if you’re working from home, you’ll have a variety of additional obstacles and challenges to deal with.The good news is even small changes can add up to have a big impact on your long-term health – especially if you make them consistent daily habits.
Easy Ways to Improve Your Health
These strategies can help you improve your health while working from home:
1. Invest in better furniture. First, upgrade your home office furniture. It may not feel like it, but the way you hold yourself while sitting and working can have a huge impact on your health – especially if you’re trapped in the same position for 40 hours a week. A more ergonomic, supportive chair and a desk that fits your height better can make a big difference.
2. Take walking breaks. Sitting too much can take its toll on the body, increasing your susceptibility to obesity, diabetes, heart disease, and other health conditions. You might fight back against this by investing in a standing desk, but it’s easier for most of us to simply get up and take walking breaks on occasion; stroll around the neighborhood a few times a day. You’ll notice a difference in your health after just a couple of weeks.
3. Make time for a full workout. Walking is great exercise, but it doesn’t give you all the benefits your body deserves. Make time for full workouts, utilizing both cardio and resistance training and working all parts of your body. Since you won’t be fighting traffic or dealing with other time-drains, you should be able to carve out at least 30 minutes for this.
4. Keep water by your desk at all times. Millions of people are chronically mildly dehydrated and they don’t even know it. Drinking water regularly allows you to stay hydrated, granting you tons of health benefits in the process. Keep a full glass of water (or a water bottle) at your desk at all times so you’re reminded to drink regularly.
5. Prepare healthy snacks. It’s no secret that working from home makes it easier to snack throughout the day; no one’s stopping you from strolling into your kitchen when you’re bored. That’s why it’s important to buy and prepare healthy snacks for this occasion – like raw veggies, fruits, and nuts.
6. Create a caffeine cutoff. Caffeine is a great way to start your day, reduce fatigue, and increase your alertness. But if you drink too much or if you consume caffeine too late in the day, it can wreak havoc on your sleep schedule. Draw a strict “caffeine cutoff” for yourself and switch to decaf – or cut out caffeinated beverages entirely.
7. Schedule your sleep. Speaking of sleep, don’t underestimate the value of good sleep hygiene. Getting 7 to 9 hours of (preferably uninterrupted) sleep each night is important for consolidating memories, improving your focus and mood, and even improving your physical health. Schedule your sleep the same way you would an important meeting, and try to keep your sleep schedule consistent on a daily basis.
8. Establish boundaries. Once you start working from home, the line between your personal and professional lives begins to blur – especially if you don’t have a dedicated home office to keep these lives physically separate. It’s important to establish boundaries if you want to stay mentally healthy. For example, don’t check your email after 8 pm – and don’t slip into work mode on the weekend unless absolutely necessary.
9. Socialize regularly. There are many benefits of working from home, but one of the drawbacks – loneliness – is often underestimated in terms of pervasiveness and power. If you want to keep a healthy, active mind, it’s important to socialize with other people on a regular basis. Take up a hobby, talk to your neighbors, or join a local club to accomplish this.
10. Practice mindfulness. Finally, consider taking up mindfulness meditation. It’s a simple practice that’s easy to learn and tough to master – and spending just a few minutes focused on the present moment can be all it takes to destress during a hectic day.
Self-Evaluation
It’s also important to evaluate yourself on a regular basis. Are you drinking enough water every day? Are you starting to neglect your sleep hygiene? Did you only exercise once this week? You shouldn’t beat yourself up about the habits you’ve neglected or feel guilty about your performance – but you should be critically honest and work to keep improving yourself.
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