Since the imposed ‘home working’ restrictions of the Covid19 lockdowns, remote or hybrid working has become the norm, with many people finding themselves spending more time at home.
While working from home offers flexibility and convenience, it also presents unique challenges when it comes to being productive and maintaining a healthy and active lifestyle. Without the structure and physical movement which comes with travelling to a place of work, it is essential to adopt tactics to prioritise physical and mental well-being.
In this blog, we will explore some practical tips and ides to remain productive, healthy and active while working from home.
Workspace.
Creating a dedicated workspace separate from your living area can help establish boundaries between work and personal life. Furthermore, choosing a well-lit and comfortable space which promotes good posture and minimises distractions, can help prevent excessive sedentary behaviour.
Routine.
One way to avoid sedentary behaviour is to set a consistent daily routine which incorporates regular breaks and exercise. Establishing specific working hours and committing to sticking to them can help promote a healthy work-life balance. Keeping to a routine can ensure that you have dedicated time for physical activity, regular balanced meals, and relaxation.
Movement.
One way to combat the sedentary nature of home working if your primary activity is desk based, is to work by incorporating movement throughout your day.
Setting regular reminders to stand up, stretch, or take short walks every hour is one option, or you could consider using a standing desk or an adjustable workstation to alternate between sitting and standing.
Regular movement increases blood circulation, reduces muscle stiffness, and can improve focus and boost productivity.
Mindfulness.
Mindfulness is another way to combat becoming absorbed into work and forgetting to take time for yourself. Setting a Mindfulness reminder once or twice a day and engaging in short 2-3 minutes mindful meditations or mindful breathing exercise, can help reboot your mind and help you re-engage with your work.
Exercise.
Adding short exercise routines into your working week not only benefits your entire body, but also helps you remain engaged in your workflow. Whether it’s a quick home workout, yoga, Pilates, or a brisk walk outdoors, there are numerous online resources and fitness apps which offer guided workouts tailored to your preferences and time constraints.
Ergonomics.
An ergonomic set up can help prevent musculoskeletal discomfort and injuries. Simple things like investing in an ergonomic chair, positioning your monitor at eye level, or using a keyboard and mouse which promotes a neutral wrist position can all help maintain good posture throughout the day.
Stay hydrated and eat well.
Maintaining a well-balanced diet is crucial for overall health and well-being. Staying hydrated by drinking plenty of water and fluids throughout the day keeps you hydrated and helps retain focus.
Your brain being made up of approximately 75% water needs to remain hydrated along with the rest of your body.
Water can help your brain cells communicate with each other, which is important when you go about your day. Water also clears out toxins and waste that impair brain function. Not to mention, it also carries nutrients to your brain to keep your brain healthy. (1)
Planning and preparing nutritious meals and snacks in advance can avoid relying on unhealthy convenience foods or the urge to have food delivered by some form of App. Including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet can help provide essential nutrients and sustain energy levels.
Mental Health.
Working from home can easily blur the boundaries between work and personal life and can lead to increased stress and sometimes burnout. Prioritising self-care and mental well-being including practising mindfulness, engaging in stress-relieving activities such as meditation or deep breathing exercises, and maintaining social connections with colleagues, friends, and family members, can all help with keeping your mental wellbeing in check.
Although working from home offers increased flexibility, it also requires intentional effort to remain productive, active, and healthy. By keeping tabs on your physical and mental health you can create a productive and balanced lifestyle which can support your physical and mental well-being.
Note: Virtually Smart Ltd are not physical or mental health professionals.
Written by Katy-Jane Mason for and on behalf of Virtually Smart Ltd
