Working from home is the new normal for many people and may be for the long-term. While there are advantages and disadvantages to remote work, I encourage you to establish healthy habits like eating well and getting regular exercise to avoid the psychological and social challenges that can come with it.
Here are some strategies to stay healthy as you work remotely.
Eat healthy and stay hydrated.
A balanced and healthy diet is critical to good health. Many of my patients are happy to leave behind the sweet and treats often available in the office setting, and yet working from home makes it easy to snack from your own kitchen as well.
Plan your meals in advance to limit the risk of choosing less healthy fast food or delivery options. Do not to skip meals, especially breakfast, which should include foods that are high in protein like oats, avocado or eggs. Stop your work to eat lunch, even if it is for a short time, and focus on eating a healthy meal that includes foods like fish, lean meats and poultry; beans and nuts, fresh fruits and vegetables; and whole grains. Avoid eating foods high in sugar and salt or saturated fats like red meat and trans fats like processed meals.
Keep nutritious snacks like fruits and nuts near your workspace to eat a healthy snack when hunger strikes. Stay hydrated by keeping water close by as well and avoid sugary drinks like sodas, energy drinks and fruit drinks which can add to dehydration.
Practice good posture and avoid eye strain
Good posture in your home office is important, to reduce back pain and other discomforts that come from long stretches of sitting each day. A chair with armrests and a seat height that allows your feet to rest flat on the floor is ideal. Consider investing in an office chair that supports your lower back’s curve. A stand-up desk is a good choice and an investment in your health to allow you to change your position throughout the day. Keep your computer monitor at least an arm's length away from your eyes, with the top of the monitor at or below eye level.
Try to alleviate eye strain by increasing the font size on your monitor as needed or using blue light glasses to filter out blue light from the screen. Some people prefer softer lighting from a desk lamp instead of an overhead light to reduce the potential for headaches. In your time away from work, try to limit your time on screens from your other devices, to give your eyes a res and reduce eye strain and headaches.
Stay active with exercise
Many studies have linked prolonged sitting to weight gain and obesity which can lead to diabetes, heart disease and other health conditions. Standing desks are again a good option and have proven to have great physical health benefits compared to sitting at a desk for long periods of time. If you are used to getting your exercise by walking, a treadmill desk could be a good investment. Schedule short breaks to stand up from your desk and stretch. Doing jumping jacks or pushups in a different room can also be great way to step away from your remote office while getting some exercise.
The physical and psychological benefits of regular exercise cannot be overstated. Try taking the time or a portion of the time you used to spend commuting and commit it to exercise. If the weather is nice, a quick walk or stroll can be beneficial because it encourages time outside and away from your home office. It is better to workout away from your home office than double your home office as a makeshift gym. There are many fitness apps, devices and online or video exercises to help you build and stick to an exercise routine.
Develop a new routine
Building and sticking to a new daily routine will boost productivity for the entire day and may help reduce feelings of stress. A good daily routine includes going to bed and getting up in the morning at consistent times. Focus first on establishing a healthy morning routine to get yourself prepared mentally and physically for your day. Try to avoid going on your phone or computer very first in the morning, but rather take time to eat breakfast and drink water.
Write down the day’s goals and tasks to prevent feeling overwhelmed and to strive toward a healthy work-life balance. Have a dedicated work space and – this is critical – schedule your day, planning when you will work, eat and exercise, and when you will do housework or family chores. Map out your work time to avoid getting distracted by household or other family needs.
Make social connections
Feelings of loneliness and isolation are very real byproducts of working remote. As humans, we are not meant to be solo creatures but to be interactive – to have social connections and be part of communities. These connections are crucial to giving us the joy we all seek in life.
As you schedule your days, dedicate time to interaction with friends and family members. Make time for coffee or lunch with a friend, whether it’s at home or in a restaurant. Take a walk with a neighbor. Look for groups or communities who share your hobbies or passions.
The best thing you can do for your physical and mental health while working from home is to create these healthy habits to prioritize your health and wellbeing.
