Keeping Healthy When Working From Home
November 2023
The rise of remote work has brought flexibility and convenience to our professional lives.
Working from the comfort of your home reduces the amount of time travelling for work and allows for a more relaxed atmosphere. However,
this setup can also present challenges to maintaining a healthy lifestyle.
To help you stay in peak physical and mental condition, here are some practical tips for staying healthy while working from home.
1. Create a Dedicated Workplace
Setting up a designated workspace is essential for both productivity and mental well being. Choose a quiet, comfortable area that is free
from distractions. A proper workspace can help you maintain a work-life balance and keep stress at bay.
2. Stick to a Routine
Establishing a daily routine is crucial when working from home. Set regular working hours and stick to them. This helps your body and mind
understand when it's time to focus and when it's time to relax.
3. Dress for Success
While the allure of working in your pajamas is strong, getting dressed as if you were going to the office can boost your confidence and
mindset. It can signal that you are in "work mode" and ready to tackle the day.
4. Prioritise Ergonomics
Invest in an ergonomic chair and an adjustable desk to prevent posture-related issues. Sit with your feet flat on the floor, and make sure
your computer screen is at eye level. It's good to take regular breaks to stretch and walk around.
5. Stay Hydrated and Eat Mindfully
Working from home can make it easy to forget about staying hydrated and making healthy food choices. Keep a water bottle on your desk, and
plan your meals ahead of time to avoid reaching for unhealthy snacks.
6. Incorporate Exercise
Find time for physical activity in your daily routine. Whether it's a morning yoga session, a lunchtime walk, or an evening workout or swim,
regular exercise can boost your mood and energy levels.
7. Take Breaks
Scheduled breaks are essential for maintaining focus and preventing burnout. Get up, stretch, and step away from your work to recharge your
mind. Short, frequent breaks are more effective than one long break.
8. Socialise Virtually
Working from home can sometimes lead to feelings of isolation. Stay connected with colleagues through video calls and chat applications.
Take time to engage in virtual water cooler conversations to maintain a sense of community.
9. Minimise Distractions
Identify and minimise distractions in your workspace. Silence your phone, block distracting websites, and let family members know when you
need focused work time.
10. Maintain Mental Health
Don't neglect your mental wellbeing. Practice stress-reduction techniques like meditation or deep breathing exercises. Reach out to a
mental health professional if needed.
For more information, read our article on Support
for Mental Wellbeing.
11. Set Boundaries
Communicate your work hours to family and friends, so they respect your time. It's important to maintain a clear line between your work
and personal life.
12. Learn to Say No
Working from home can sometimes blur the boundaries between work and personal life. Don't be afraid to decline additional tasks or
responsibilities that could lead to your overworking.
13. Plan Leisure Activities
Schedule leisure activities and hobbies you enjoy. These will give you something to look forward to after work and keep your life
well-rounded.
Working from home offers numerous benefits, but it also demands an approach to maintaining a healthy lifestyle.
By creating a suitable workspace, sticking to a daily routine, and prioritising physical and mental health, you can excel in your remote
work while staying healthy and balanced.
Your home office can be the centre for productivity and a place where you nurture your wellbeing.
How can we help?
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Always talk to your doctor and/or health professional before starting an exercise program. A physiotherapist or exercise physiologist
can suggest safe exercises and make sure you are doing your exercises correctly.
