Updated: Feb 8
Working from home is the new normal for most people as we all do our part to curb this pandemic and keep ourselves safe. For many, transitioning from working at an office to working from home can bring about many changes. With a smaller space and reduced social interactions, working from home can take a toll on both your physical and mental health. If you're struggling to adjust to your new work routine, here are some tips on how you can stay healthy and fit while working from home.
1. Move around to increase physical activity
When you're working from home, there's no commute, your kitchen is just a few steps away, and getting comfortable on the couch is all too easy. Lack of movement and reduced physical activity can lead to a number of health issues including obesity, heart disease, diabetes, reduced mobility, and more.
With gyms closed, it's even more important to ensure you're getting enough exercise or physical activity at home. To stay fit while working from home, be sure to stretch frequently and take a walk every few hours. If you're feeling adventurous, try out some desk exercises to keep your activity levels up.
2. Have a designated workspace
No one could've imagined that we would be working from home for such a long period of time. Many of us may not even have a dedicated space to work from at home. While working from your couch or bed may be tempting, having a clear separation between where you work and where you spend your leisure time will help protect your mental health.
Setting up a designated workspace will allow you to focus better while you work from home. Conversely, having a separate space for leisure time helps your brain disconnect more easily after work, allowing you to have a healthy work-life balance and better mental health when working from home.
3. Watch your food intake
With your kitchen and fridge within reach, it's more difficult to avoid snacking when you're working from home. The temptation to grab a snack or eat junk food is even greater when you're feeling stressed from work. However, snacking can have a negative impact on your health and cause you to feel more lethargic, especially if you're only munching on junk food.
To stay healthy while working from home, swap out your snacks for healthier options. Avoid stocking up on unhealthy food, instead, go for a nutrient-rich food like fruits or vegetables. Maintaining a balanced diet not only can keeps you healthy but also benefits your mental health! A healthy snack that's high in fibre or protein can also help boost your energy levels and improve your productivity.
4. Use ergonomic products or standing tables
One of the best things you can do for your health while working from home is to improve the ergonomics in your home office. Getting a comfortable chair will save your back, especially since we spend a large portion of our day sitting down. Apart from that, elevating your laptop or monitor to eye level will also prevent neck strain and shoulder aches.
Another option to go for is standing tables or smart desks. Sitting for long hours is linked to heart disease, obesity, and poses many long-term health risks. Studies have found that even people who exercise regularly are at risk if they sit too often. A smart desk allows you to include both sitting and standing as part of your work day, helping you maintain a healthier lifestyle as you work from home.
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