Schedule Regular Breaks
When working from home, it can be tempting to power through your workday without taking breaks. However, this can lead to fatigue, burnout, and a decrease in productivity. That’s why it’s important to schedule regular breaks throughout the day.
Set an alarm or timer to remind you to take a break every hour or so. During your break, stand up, stretch, and walk around. If possible, step outside for some fresh air and sunlight. Taking a few minutes to recharge can help you stay focused and energized throughout the day.
Invest in a Standing Desk
Sitting for long periods is associated with a range of health issues, including back pain, poor posture, and weight gain. That’s why investing in a standing desk can be a smart move.
A standing desk allows you to work while standing up, which can help improve your posture, increase your energy levels, and reduce the risk of back pain. If you’re not ready to invest in a standing desk, you can try a desk converter that sits on top of your existing desk and allows you to switch between sitting and standing throughout the day.
Take the Stairs
If you’re working from home, you may not have access to a traditional office building with elevators. Instead of taking the easy route, take advantage of the opportunity to take the stairs. Climbing stairs is an easy way to get your heart rate up and improve your cardiovascular health.
If you live in a single-story home or apartment, you can try marching in place or doing jumping jacks during your breaks to get your blood flowing.
Stretch Regularly
Sitting for extended periods can lead to muscle stiffness and tension. Incorporating regular stretching breaks into your workday can help improve your flexibility and reduce the risk of injury.
Try stretching your neck, shoulders, and back regularly throughout the day. You can also do seated leg stretches, such as bringing your knee to your chest or extending your legs and reaching for your toes.
Try Deskercises
Deskercises are exercises you can do at your desk to help improve your health and well-being. These exercises can help you stay active while you work.
Some examples of deskercises include:
- Seated leg raises: Sit at the edge of your chair and lift one leg off the ground. Hold for a few seconds before lowering and repeating with the other leg.
- Desk push-ups: Stand facing your desk and place your hands on the edge. Lower your chest towards the desk and push back up.
- Seated twists: Sit up straight and twist your torso to one side, holding for a few seconds before returning to center and repeating on the other side.
Take Walking Meetings
If you have a meeting scheduled with a colleague, consider taking a walking meeting instead of sitting in a conference room. Walking meetings can help improve creativity, reduce stress, and increase physical activity.
If you don’t have a colleague to walk and talk with, you can try taking a phone call while walking around your home or neighborhood.
Drink Plenty of Water
Staying hydrated is essential for overall health and well-being. Make sure to drink plenty of water throughout the day to stay hydrated and help reduce the risk of headaches, fatigue, and other health issues.
Keep a water bottle on your desk and sip from it throughout the day. You can also set a reminder to drink water every hour or so to ensure you’re staying properly hydrated.
Use a Fitness App
Fitness apps can help you stay active and healthy while working from home. These apps can track your activity levels, set goals, and provide motivation to stay on track.
Some popular fitness apps include:
- Fitbit: This app tracks your daily steps, activity levels, and sleep patterns, among other things. You can set goals and track your progress over time.
- Nike Training Club: This app offers a variety of workouts and training plans, from strength training to yoga and cardio.
- MyFitnessPal: This app tracks your food intake, exercise, and weight loss progress, helping you stay on top of your health and wellness goals.
Take Active Breaks
Instead of taking a break to scroll through social media or watch TV, consider taking an active break. This could involve doing a quick workout, taking a walk, or doing some household chores.
Active breaks can help you stay productive while also getting some physical activity in. Plus, you’ll feel more energized and focused when you return to work.
Prioritize Self-Care
Working from home can blur the lines between work and personal life, making it easy to neglect self-care. However, taking care of yourself is essential for staying healthy and happy.
Make sure to prioritize self-care by doing things like:
- Getting enough sleep: Aim for 7-9 hours of sleep each night to help your body and mind recharge.
- Eating well: Make sure to fuel your body with healthy, nutritious foods to help you stay energized and focused.
- Managing stress: Find healthy ways to manage stress, such as practicing mindfulness, taking a relaxing bath, or talking to a therapist.
In conclusion, working from home doesn’t have to be a barrier to staying active and healthy. By incorporating these ten tips into your daily routine, you can stay on top of your health and well-being while being productive and efficient in your work.
