7 Healthy Tips For Working From Home

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Even before the coronavirus outbreak forced businesses to adopt a telecommuting policy, millions of workers were already working from home. In 2009, over 34 million US adults were already telecommuting. By 2028, one study estimates that 73% of all departments will have remote workers. 

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In this article:

  1. Organize Your Schedule
  2. Separate Your Workspace from Living Space
  3. Find a Way to Stay Active
  4. Follow a Sleep Routine
  5. Create a Meal Plan
  6. Keep in Touch
  7. Stay Informed, Not Overwhelmed


How to Stay Healthy While Working From Home

Studies project that the number of employees working from home will dramatically increase in the coming years. Here are some things you can do to adjust well to the new conventional way of employment setting:


Organize Your Schedule

man and woman are reading on newspaper and tablet - Organize Your Schedule - 7 Healthy Tips For Working From Home

The flexibility in schedule accompanied by working from home is both an advantage and a disadvantage. It tends to be easy to lose track of time and have a disrupted routine.

The best thing to keep up with this change is to organize a schedule and stick to it. Better yet, follow your office schedule to help condition the mind and body of the work environment.  


Find a Way to Stay Active

Many of us have movement restrictions because of social distance and long periods of staying indoors. 

However, we need to stay active now more than ever. Exercise can be beneficial for health, and therefore to a healthy immune system. Simple movements such as stretching or working around your home can be advantageous for your health. 

For safety purposes during exercise, the World Health Organization advice the following precautions:

  • Do not exercise if you have a fever, cough, or difficulty breathing. Seeking immediate medical attention.
  • Always practice social distancing and wash your hands when you go out for a bicycle ride, a walk, or a run.
  • Start slowly and with lower intensity if you are not a regular exerciser.
  • Choose the right activity to reduce the risk of injury.

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Follow a Sleep Routine

It can be tempting to wake up at your own sweet time when working from home. However, this may be a bad idea if you are trying to be productive. After all, there are still many things to get done. 

Also, a disrupted sleep schedule may pose health risks. The cause of this is a misaligned circadian rhythm, which then leads to more shallow, low quality, and fragmented sleep. 

When you wake up and sleep late, your meal also tends to be later than your biological time. Study findings show that sleeping late at night increases after-dinner snacks and body weight. 

Lastly, an irregular sleep pattern may cause social jetlag. This condition may result in disturbed sleep patterns, fatigue, difficulty concentrating, and a reduction in your performance level.


Create a Meal Plan

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Planning your meals ahead of time can help you save time and be healthy in many ways. 

For one, creating a meal plan can help reduce the sessions you spend at the supermarket, thus limiting a person to person contact. Creating a meal plan can help you monitor your food intake and decrease your chances of resorting to unhealthy choices. Make sure to hit your daily calorie goal with an adequate balance of protein, carbohydrates, and healthy fats, as well as micronutrients and vitamins. 


Separate Your Workspace from Living Space

Set up a designated space intended just for work. Try to avoid bringing your work-related tasks to your bedroom or the sofa. This boundary creates a physical and mental boundary between work and rest.  


Keep in Touch

In these unprecedented times, several areas are still in lockdown and travel restrictions, making it difficult for people to meet in person. 

Thanks to technology, we have a myriad of virtual means of communication. Make sure to check in with your friends, family, and coworkers. A simple message, call, or video chat can go a long way.


Stay Informed, Not Overwhelmed

It is advisable to keep yourself updated with the news, especially the changes in regulation and social distance measures set by your local authority. 

Every day, the media bombards us with news, sometimes conflicting ones. It can be challenging not to feel insecure and anxious. But do not let it install fear and anxiety in you.

Before going into panic mode, take a deep breath, always fact check, and limit your social media exposure. 


How do you stay healthy while working from home? Let us know in the comments section below!

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