Today, more and more Australian companies are adapting to remote working. According to the Australian Institute of Family Studies (AIFS), two-thirds of Australians work from home even after the pandemic. This is doubtless due to its benefits compared to working in an office. However, it also has a few drawbacks that could affect one’s health. So, to help you avoid that, we compiled a list of working-from-home wellness tips for you!
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Why Is It Important to Stay Healthy While Working Remotely?
As mentioned, working from home often comes with various issues, including physical well-being and mental health. These issues can directly affect aspects of your life, including productivity, focus, and relationship with others.
Likewise, there are also some reasons why it is essential to maintain good health.
- Good physical well-being. Working from home often involves sitting for long periods, like in the office. The only difference is that once you are done working in the office, you will have time to walk or commute home. On the other hand, working remotely will lead to a sedentary lifestyle that can cause various health issues, weight gain, back pain, and reduced strength. As such, it is essential to stay healthy and physically active.
- Clear mental health. Remote working sometimes distorts the boundaries between life and work. This can lead to increased stress, anxiety, or burnout.
- Enhance productivity and focus. Regular exercise, a balanced diet, and sufficient sleep contribute to improved cognitive function, concentration, and energy levels. This, in turn, enhances your ability to perform well and stay focused on your tasks.
- Better work-life balance. Prioritizing your well-being allows you to set boundaries, take breaks, and allocate time for personal activities, hobbies, and self-care. This balance is vital for long-term satisfaction and preventing burnout.
- Long-Term Health Benefits. The habits you develop during remote work can have long-lasting effects on your health. By making conscious choices to stay healthy, you build a foundation for a healthier lifestyle beyond the work-from-home period, promoting longevity and well-being in the years to come.
Top 10 Ways to Stay Healthy While Working Remotely
Now that you know the benefits, learning how to stay healthy while working remotely is time. Here are some practical tips for you:
1. Develop a vigorous sleeping habit.
When working remotely, we often lose track of time and forget to rest. However, rest and sleep are vital for your body and mind to recover and rejuvenate. Adequate sleep helps repair cells, regulate hormones, and enhance cognitive functions. Similarly, it also plays a vital role in supporting your mental health. Lack of sleep often contributes to irritability, anxiety, and stress.
Likewise, one of the best ways to stay healthy while working remotely is to regulate sleeping habits. Here are some tips to help you improve your sleeping routine:
- Maintain a consistent and regular sleep schedule by going to bed and waking up at the same time every day, even on the weekend. This will train your body’s internal body clock.
- Create a sleep-friendly environment by ensuring your room is calm, comfortable, dark, and quiet. You can use blackout curtains, eye masks, ear plugs, or white noise machines. Try to invest in good mattresses, pillows, and bedding.
- Limit caffeine and alcohol intake close to bedtime. These substances can interfere with your sleep quality and disrupt your sleep patterns.
- Restrain from using gadgets before bedtime. Most devices emit blue light that can suppress melatonin production, a hormone that regulates sleep. Enable “Bedtime” mode to reduce blue light emission if necessary.
These tips will ensure that your body and brain can function optimally during the day, improve productivity, and focus while working.
2. Plan your meals and eat healthy.
Eating healthy is another great way to stay healthy while working remotely. It helps you sustain energy, enhance immune function, and prevent illness. Likewise, it also provides the brain with the necessary nutrients for cognitive functions, including focus, concentration, memory, and overall mental health.
Eating healthy while working remotely requires planning and mindful choices. Here are some tips for maintaining a nutritious diet while working from home.
- Plan balanced meals for breakfast, lunch, dinner, and snacks, including fruits, vegetables, whole grains, healthy fats, and lean proteins. You can prep your meals by batch to ensure these options are always available.
- Fill your pantry with nutritious food like whole grains, legumes, seeds, canned fish, etc.
- Limit processed foods and snacks.
- Practice mindful eating and try not to be distracted with work to avoid overeating. Slow down and chew your food thoroughly.
- Stay hydrated.
- Choose a dedicated eating space in your home to separate work and eating. This will prevent mindless snacking while you work.
3. Move around and take stretch breaks.
Working from home includes the sitting all-day ritual, which can hurt your physical well-being in the long run. According to the Better Health Channel of Victorian Government Australia, sitting for a long duration can increase your risk of chronic health problems such as heart disease, diabetes, and even cancer.
As such, one health tips for working professionals are to remember to take a break and stretch your body. Here are some steps for you:
- Set an alarm to remind yourself to move and stretch regularly throughout the day.
- Try to alternate between standing and sitting when working. Consider investing in a standing desk
- Incorporate stretching exercises into your routine to relieve muscle tension. There are tons of online resources that you can use as a guide.
- Integrate desk exercises into your work routine, like wrist rotations, seated leg lifts, shoulder rolls, etc.
4. Limit stress
One of the critical issues faced by remote workers is stress. Remote workers often face unique challenges that can lead to increased stress levels. The lack of face-to-face interaction and social isolation can affect their mental well-being. Additionally, the blurred boundaries between work and personal life can make it difficult for remote workers to disconnect and relax.
This often leads to burnout, dissociation, and eventual resignation. As such, employees must try to limit stress when working from home. Try the following mental health tips for working from home to limit stress:
- Create a structured daily routine that includes designated work hours, breaks, and time for self-care.
- Clearly define your working hours and communicate them to your colleagues, clients, and family. Establish boundaries around your availability and let others know when you need uninterrupted time to work.
- Incorporate mindfulness techniques into your routine to reduce stress and promote relaxation.
- Make self-care a priority in your daily routine. Engage in activities you enjoy, such as hobbies, reading, listening to music, or spending time in nature.
5. Invest in ergonomics equipment.
When working from home, creating a setup that promotes good posture, reduces strain on the body, and minimizes the risk of musculoskeletal disorders is essential. And one way to do this is through investing in good equipment and furniture.
Ergonomic equipment can have a significant impact on your overall well-being and productivity. Ergonomic chairs with adjustable height and lumbar support ensure proper spine alignment and reduce back pain. Adjustable desks allow you to switch between sitting and standing throughout the day, promoting better circulation and reducing the risk of sedentary-related health issues.
Furthermore, ergonomic keyboards and mice are designed with user comfort in mind. They help prevent repetitive strain injuries by allowing for natural hand positioning while typing or navigating through tasks. Proper lighting solutions also play a crucial role in reducing eye strain and fatigue.
By incorporating ergonomics equipment into your home office setup, you prioritize your health and enhance your work performance. Improved comfort leads to increased focus, concentration, and overall job satisfaction.
Meditation is a centuries-old technique that involves training the mind to achieve a state of calmness and clarity. Thus, incorporating this into your daily remote work routine can give you numerous benefits. Firstly, it helps to reduce stress levels by promoting relaxation and reducing anxiety. This is particularly important when faced with tight deadlines or demanding workloads.
Next, meditation enhances focus and concentration, allowing you to stay present on the task without being easily distracted by external factors or negative thoughts. As a result, your productivity levels will likely increase as you become more efficient in completing your work.
Moreover, practicing meditation regularly has been shown to improve mental well-being by fostering positive emotions such as gratitude, compassion, and happiness. This positive mindset enhances your overall mood and improves your relationships with colleagues and clients.
Here’s how you can meditate effectively and stay healthy while Working Remotely
- Choose a quiet and peaceful area in your home where you can sit comfortably without distractions.
- Sit in a position that allows you to be both alert and relaxed. You can sit cross-legged on a cushion or use a chair with your feet flat on the ground.
- Maintain an upright posture, keeping your spine straight but not rigid. Rest your hands comfortably on your lap or thighs.
- Close your eyes or maintain a soft gaze. Direct your attention to your breath, noticing the sensation of each inhale and exhale.
- Practice being fully present now, without judgment or attachment to thoughts or sensations.
- If you find it helpful, you can use guided meditation apps or recordings to assist you in your practice.
7. Workout or Yoga
One of the critical challenges faced by individuals who transitioned from office to working from home is the need for physical activity. When working on-site, we are often exposed to walking around while working or commuting. But in a remote setting, we spend long hours in front of a computer screen.
However, physical activity is essential to stay active and healthy. Thus, remote workers may opt to try exercise or yoga. Engaging in yoga or workouts helps improve physical fitness and strength. It promotes flexibility, builds muscle tone, and enhances cardiovascular health. Regular physical activity can also help maintain a healthy weight and reduce the risk of chronic illnesses.
It can also provide an outlet for releasing physical tension and mental stress. The mindful movements and deep breathing techniques in yoga and the endorphins released during workouts can help reduce stress levels, improve mood, and enhance overall mental well-being.
8. Avoid overtime.
Another way to stay healthy while working remotely is to avoid working overtime. Working beyond regular hours can lead to burnout, characterized by physical and emotional exhaustion, reduced motivation, and decreased job performance. Continuous overtime work without sufficient rest can drain your energy, impair your ability to focus and diminish your overall productivity.
According to Research conducted by Harvard Business Review, extended working hours do not necessarily translate into increased productivity. Excessive work can result in diminishing returns and reduced efficiency. Fatigue and stress resulting from working overtime can impair cognitive function, decision-making abilities, and problem-solving skills.
9. Plan human interaction
Human interaction plays a crucial role in staying healthy while working remotely. Remote work can sometimes make detecting signs of mental health struggles in oneself or colleagues difficult. Regular human interaction enables a better understanding of each other’s well-being, providing an opportunity to offer support or seek help when needed. Supportive conversations and checking in on one another’s mental health can create a supportive and caring work environment.
Thus, this provides a sense of belonging and social support, vital for mental and emotional well-being. Engaging in conversations, sharing experiences, and connecting with colleagues or peers remotely can help combat feelings of isolation and loneliness from working alone.
10. Create an after-work routine.
An after-work routine is an excellent way to stay healthy while working remotely. It helps establish a clear boundary between work and personal life. It lets you mentally disconnect from work-related tasks, promoting a more nutritional work-life balance.
Likewise, it allows you to allocate dedicated time for self-care and personal activities. Whether spending time with loved ones, pursuing hobbies, or engaging in creative pursuits, having this time fosters a sense of fulfilment and happiness outside of work responsibilities.
In conclusion, maintaining a well-structured after-work routine is paramount when working from home. It is vital in achieving a healthy work-life balance, reducing stress, and promoting overall well-being.
So, if you are a remote worker, make sure to stay healthy and don’t forget to take a break. Try these 10 tips listed in this article. And if you are a business owner, ensure your remote workers’ well-being is well taken care of. Share these tips with your employees or hire an IT outsourcing company that cares for their talents. Like Flexisource IT! Contact us now!
Pamela is a full-time content writer and a lifelong Philomath. Her previous experience as a research analyst made her passionate about traveling the world and understanding how it works. During her day off, you can often find her indoors, writing stories or oil painting.