Working From Home: 10 Healthy Habits for Body and Mind

Working from home has a lot of challenges that can keep a person from forming healthy habits. Once you have an area dedicated to remote work in your home, the next question is how to stay fit while being in front of the computer most of the day. Staring at a screen without the interaction and movement in the office can lead to stress both physically and mentally. Figuring out how to fit healthy breaks into your daily remote work routine will depend partly on the requirements your company has placed on you for completing remote work. Some positions may require you to be online or on a headset for a certain number of hours. Other companies and positions may be more lenient and unconcerned as long as a client project is completed by deadline. Regardless of your company’s work hour requirements, adopting healthy habits throughout the day is key to your overall health and that of your family.

Healthy Breaks

Move

Ask your doctor how often you should stand up while working at the computer. Every 30 minutes? Every 60 minutes? Stand up and walk while taking a call or schedule mini-breaks between computer tasks. How often and how you move will depend on your specific physical health needs and conditions. Again, consult your doctor.

Snack healthily

Most offices do not have fully stocked kitchens. Working at home you have access to your own kitchen and all the junk food you may have bought. There are two options for snacking healthily while at home: don’t stock junk food or limit your junk food intake.

Drink plenty of water

A healthy body needs water. Keep a glass of water nearby to sip throughout the day. Switch out afternoon caffeinated drinks for water by the afternoon.

Take a ten minute meditation break

There are many meditation and mindfulness apps on the market. Or you can do your own meditation for free. Close your eyes and focus on your breath. It’s all about bringing awareness to the present moment. Don’t follow your thoughts and ruminate. Acknowledge them and let go.

Massage neck, shoulders, and temples

Self-massage can help relieve upper body tension from the stress of sitting upright in front of the computer for long periods of time. Search online for techniques or ask your doctor for recommendations.

Learn some eye exercises

There are many simple eye strengthening exercises that only take a few minutes each day. Ask your eye doctor for suggestions to make sure exercises found online are safe and appropriate.

Stretch

Typing and participating in online meetings all day takes its toll on muscles. Stand up and stretch your arms and legs. Always ask your doctor for suggestions for safe exercises that won’t aggravate any medical conditions you may have.

Buy an anti-glare screen cover

This can help with eye strain. Ask your optometrist for suggestions.

Exercise

Working from home might make skipping the gym easier. Schedule exercise into your day. Decide which is easier to workout before or after work.

Reach out to friends

Working in an office has a certain amount of socializing built into the environment. With the amount of remote work we are all doing now, though, will test the strength of even an introvert. Reach out to friends. If you have a group of work friends, is it possible to meet up online and enjoy your lunch break together? If you don’t know anyone at work, then reach out to personal friends and family. Simply touching base with someone you care about and who cares about you can do wonders for emotional well-being. If you are experiencing overwhelming feelings of loneliness and isolation, reach out to a mental health professional.

While trying these healthy habit breaks, keep track of what works seamlessly into your day and what doesn’t. Sometimes remote work needs to be done in a place outside of the home for us to get back into a healthy routine. Cooperative spaces, libraries, or cafes might be a healthier space if it gives you the structure you need to get out of the house, walk, and limit junk food intake.