Working from home has become increasingly popular in the past few years. We can even consider it the new “normal”, as more and more companies are opting for it. But while this type of work has many upsides, it also has some downsides. On the one hand, staying productive with all the distractions at home can be challenging. On the other hand, it can take a toll on your physical and mental health. The main reason is that your life can become more sedentary than ever. Thus, you should consider making some
easy changes that can lead to better health. Here are some tips on how to stay healthy and fit as a remote worker.
1. One of the best tips on how to stay healthy and fit as a remote worker is to carefully choose your office chair
Sitting all day in front of your laptop or computer will likely lead to severe back pain. However, you can prevent this by investing in
a high-quality ergonomic office chair. Research shows that for an optimal posture, you need an office chair that enables you to keep your feet flat on the floor. It should also have armrests and support your lower back curvature. And whatever you do, avoid working from your bed or couch. This is terrible for your back.
2. Consider investing in a standing desk
Even if you choose the best office chair on the market, sitting for prolonged periods is bad for your health. Some studies even suggest this might be more harmful than smoking. Unfortunately, you can only carry out your work from a desk. So, what are your options? Well, for one, you can invest in a standing desk.
This will force you to work on your feet.
According to specialists,
standing has many health benefits, apart from preventing back pain. For instance, it can lower the risk of obesity and heart disease. It might also lower your blood sugar levels. Not to mention that it can boost your energy levels and make you more productive.
3. Use your breaks wisely
Our brains are incapable of working non-stop. Therefore, we all need to take a few breaks during business hours. But instead of scrolling the internet, you should use this time wisely. Specifically, you should
stand up, move around, and stretch. Since you’re at home and nobody can see you, you can dance to your favorite song, jump around, or play a short stretching video. This will improve your circulation, prevent back pain, and re-energize you.
4. Exercise regularly
Standing and moving around as often as possible is a good start. However, one of the best tips for staying healthy and fit as a remote worker is to exercise regularly. Even if you have a hectic schedule, you still need to fit some physical activities into your weekly schedule. You can go to the gym, jog, cycle, or walk. It doesn’t matter what you do as long as you
squeeze in at least 30 minutes of exercise daily. This will do wonders for your physical and mental health.
5. Pay attention to your diet
When you work from home, it’s hard to resist the temptation of constantly opening up the fridge. Not to mention that stack of snacks that awaits you. Plus, if you have a busy schedule, you might not have enough time to cook, so you order a lot of fast food. Unfortunately, these
bad eating habits can cause a lot of health issues.
Thus, following a healthy diet is essential to
improve your life.
Make sure you eat plenty of fruits and vegetables that give your body all the necessary nutrients. Moreover, you should plan your meals for the entire week. This way, you can shop smart and prepare the food in advance. You can even look up some healthy snack recipes to replace the unhealthy ones.
6. Get plenty of oxygen and vitamin D
Since you no longer have to commute to work, several days can go by without you leaving the house. This is a big no-no for your health. Apart from the lack of exercise, your body will be deprived of oxygen and vitamin D. So, while working from home,
make sure you air your home frequently and add some plants as well. If you have a balcony, you can
take some breaks out in the sunlight to get vitamin D. If you don’t have one, then take a walk around the block.
7. Make sure you get enough sleep
Getting enough rest is crucial for your health. Nevertheless, it’s not the number of hours of sleep that counts, but the quality of your sleep. Therefore, creating
a better bedtime routine should be a top priority. Avoid
working late into the night and set a fixed bedtime hour. It would be best to avoid screens at least an hour before bed. Opt for a book instead.
8. Don’t overlook your mental health
While interacting with work colleagues in person might be annoying and stressful at times, it also has some benefits. One of them is the fact that it forces you to
make personal connections and socialize. And this is very beneficial for your mental health, as it helps prevent loneliness and depression and can relieve stress and anxiety.
However, as a remote worker, you’re much more isolated. As a result, this can take a toll on your mental health. You should
call and meet up with friends and family regularly to avoid this. Take them to lunch or dinner, or invite them to your place for movie night. Regardless of the activity, the idea is to connect with people.
At the same time, you should
never ignore mental health issues. If you’re struggling with anxiety or depression, for example, you should immediately seek professional health. The experts from
Consumer Opinion advise you to try online therapy for long-distance mental health care support when times get tough.
In conclusion
Working from home is much more convenient. However, it also makes you more sedentary. This, in turn, will have a very negative impact on your physical and mental health. Thus, it’s time to make a change. These tips on how to stay healthy and fit as a remote worker offer you a starting point. But you don’t have to stop here. You can always do more to improve your health and live a longer and happier life.
