When working from home, many things are important to consider and many factors can play an essential role in your health condition.
For this reason, in this article, we will share 12 of the most amazing tips to remain healthy while working from.
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 even when working remotely.
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.
Wake up early
Waking up early in the morning can help you maintain good health much more than people think. In fact, it allows you to stay healthy, but also to get prepared properly for the ahead. Let’s why it is so important.
First of all, waking up early will give you the chance to eat breakfast. Many people do skip breakfast in the morning due to the lack of time, and that can negatively impact their day. The problem when skipping breakfast arises when you’ll get hungry and you won’t have enough time to eat real food, and will end up eating snacks, which is unhealthy.
To sum up, waking up early will allow you to eat a proper breakfast, get in the right mindset, getting out of your pajamas, and do some exercise, and that takes us to the following point.
Exercise or do Yoga at Home
Exercising or doing Yoga is an important thing to remain healthy when working from home, and there are various moments during the day where you’ll have the chance to.
A study by the British NHS revealed that exercise can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. I think we can all agree that these are major results that should considerably influence your new routine.
Another research by the National Library of Medicine with 131 participants found that 10 weeks of yoga help them significantly to reduce their level of stress and anxiety.
Tich Nhat Hanh, a famous Vietnamese monk, once said “When it comes to health and well-being, regular exercise is about as close to a magic potion as you can get.”
To conclude, integrate some exercise time to your weekly schedule to improve your health while working from home. A great average is 150 minutes per week, which is only 30 minutes per working day.
Drink a Lot of Water
Staying hydrated is an essential tip to remain healthy when working from home that you should integrate to your schedule as soon as possible.
A study by Quench found that nearly 80% 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 they don’t have time to get water.
A simple way to drink more water, and therefore remaining healthy while working from home, is to keep a bottle of water on your desk so that you’re always reminded to drink more.
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% 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 behavior, 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 and said “It’s all about being a part of something in the community, socializing with people who share interests and coming together to help improve the world we live in.”
In conclusion, make sure to talk to friends, colleagues, have a video call from time to time, and go out for a coffee in town when possible. While we can all agree that working from home can make things more challenging, it definitely doesn’t make them impossible.
Go outside and don’t skip breaks
Skipping breaks is much more risky than one might think. One of the other hand, going outside and taking in fresh air has remarkable health benefits that you should take advantage of.
First of all, a report from The Atlantic found that the perfect work-break balance is to get things done for 52 consecutive minutes, and taking 17 minutes of break. In addition, employees who were reminded to stop working were 13% more accurate in their work than their colleagues who weren’t.
Taking breaks is much more important than you might initially think, and can even increase productivity in the longer term.
Secondly, taking in fresh air outside can lessen your anxiety, it leads to a better sleep quality, and even gives you a better immunity.
A survey by Ambius stated that 35% of office workers spend less than 15 minutes outside every day. This is quite an alarming percentage and you should take the opportunity to work from home to fix this.
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% 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, for being low in sugar, and is ultimately cheaper in the longer term, which is something we all appreciate.
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% 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% more at risk of having cardiovascular disease.
The World Health Organization states that cardiovascular disease is the leading cause of death in the world. In fact, 17.9 million people die every year from it.
To conclude, 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.
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.
On the other hand, an infographic from Lumo found that a good posture can help you breathe better, can increase your energy productivity, and can even reduce stress.
In conclusion, buy a good and comfortable chair, keep a good posture, and notice the health benefits. Working from home is great and can give you many opportunities and you should do simple things like this to improve overall well-being.
Open your windows and breathe some fresh air
Just like mentioned above, 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, it 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 increased energy in 90% 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 reenergized. It’s easily my best tip for staying productive while working from home!”
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 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, which is actually useful.
In addition, you should never forget the 20/20/20 rule, which consists in taking a break every 20 minutes, focusing on an item 20 feet away, and holding your gaze for 20 seconds.
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 apnea and restless legs syndrome.
In addition, 75% of people suffering from depression also suffer from a lack of sleep. Lastly, 20% of car crashes are due to driver sleepiness.
Sleeping well, and keeping a constant sleep routine will help you get more energy and staying healthy when working from home, and that only should make you feel better. Go to bed at the same time every day, get your 8 hours of sleep, and wake up at the same time, and you’ll notice a remarkable difference.
Mesut Barazany once said “Your future depends on your dreams, so go to sleep.” This couldn’t be any more useful advice, as our future actually depends on how we sleep.
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, and the list goes on and on.
Other than causing potential 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.
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.
In conclusion, 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 so that we can keep on writing more!