Working from home can be pretty beneficial in multiple ways, but it can present to you some extremely severe mental, physical as well as social challenges. Let’s learn about top home health tips that help you evade these challenges.
Health tips for those working from home can include wellness fundamentals, like eating healthy foods and maintaining a regular physical exercise and workout regime.
However, it is also crucial to address your social and psychological challenges of remote working. Loneliness is one of the major problems, developing social anxiety, having blurred lines between people’s home and personal life and their job are among a few.
This article aims to explore the top home health tips to maintain optimal levels of mental health, physical fitness, and social wellness while you are working from home.
Challenges of working from home
While working from home does come with its own set of advantages, it also comes with plenty of challenges. These challenges include:
- Feeling isolated
- Troubles in staying motivated
- Managing all sorts of distractions and disruptions
- Finding that perfect work-life balance
- Avoiding a burnout
- Difficulty maintaining a healthy eating habit
- Difficulty getting any amount of physical activity
Significance of working from home
During the Covid-19 pandemic, people who are able to do their jobs remotely are working from home.
Staying at home and working is known to greatly reduce people’s exposure to the novel coronavirus. Moreover, it is also the key to lowering the risk of contracting the virus and preventing further spreading.
For some people, staying and working from home was a luxury before the pandemic set in. However, today it has become a necessity for most since it is a key strategy to increase safety. Working from home is one of the biggest health tips we have received so far.
Home Health Tips
Since the challenges of working from home can affect a person’s physical, social, and psychological health, we must take the necessary steps to maintain all aspects of wellness and mindfulness. These home health tips and steps can include:
Eating a healthy diet
According to the National Heart, Lung, and Blood Institute, one of the most important home health tips we can receive is to eat healthily. A healthy diet stresses the importance of nutrition-based food, like vegetables, fruits, whole grains, low-fat dairy products, etc.
The NHLBI also notes that eggs, beans, nuts, poultry, lean meat, and fish are part of the healthy food list as well. One must also ensure to reduce the dependency on sugar and salt as much as they can. A healthy diet also blocks the emphasis on saturated fat like fatty cuts of red meat, processed foods, and trans fat.
As per the Centers for Disease Control and Prevention recommendations, we must never skip any meals, even breakfast. People with distractions around their homes can find it difficult to concentrate at work since they can be more hungry than they would be at the workplace. These individuals can maintain a healthy lifestyle by consuming fruits and other healthy snacks instead of snacking on chips.
Ensure you are drinking enough fluids. It is essential when it comes to dehydration, which is a condition that can possibly lead to constipation and mood swings.
Water is perhaps the best choice of beverage to stay hydrated. You can also indulge in drinking tea and coffee, as long as you are consuming moderate amounts. It is best to avoid consuming any sugary beverages, like energy drinks, sodas, and even fruit-based drinks.
Staying fit and exercising
Exercising has benefits for the human body, both physical and psychological. As per the Department of Homeland Security, we can all consider replacing the time we would have spent commuting otherwise to and from our office space with working out. This is one of the best health tips you can get since the cases of herniated discs and bulging discs are rising more than ever, especially since the pandemic began.
Therefore, we must be all taking a brisk walk around the local area or exercising with the help of online aids through video conferencing or a mobile application.
Apart from indulging in exercise sessions, the Department also advises incorporating physical activities in their workdays. One can do so by pacing around the house or the room during phone calls or putting in reminders at regular intervals to workout beside their workstations.
Wherever possible, you can also take the help of a standing desk rather than a sitting desk. This helps people avoid large portions of physical activity during their workday.
Set up a dedicated workstation for optimal comfort and posture
People must be setting up a dedicated space around their house as their home office to improve their productivity, enhance comfort, and have an optimal posture. This helps prevent severe back pains.
The CDC describes this ideal office space as a chair with armrests, a seat height that allows your feet to lay flat on the floor. A person’s hips and knees should be at or just slightly above the 90-degree angle. They can also possibly invest in a chair that supports better curvature of their lower back.
The optimal space for a computer monitor is at an arm's length away, with the top of the monitor just at or below eye level. If you are also interested in protecting your eyes during your working hours, you can also increase the overall font size on your screen. This will reduce the eyestrain.
Maintaining that work-life balance
When people are working from home, the lines between one’s professional and personal life can often end up blurring. For the same reason, it can help if you are able to set some boundaries. You can have a workspace in a separate room or something with its own doors.
According to the American Health Information Management Association, people are encouraged to establish time boundaries in their daily routines. This can include a lunch break, a small morning break, and another small break during the afternoon.
People can enhance their divisions of work and home life by forgetting about the job thoroughly after office hours are over. Researchers note that it is important to detach yourself mentally from work after office hours. This helps people relax better and focus on their personal life better.
Stick to a daily routine
Another one of the great home health tips we have for you involves sticking to a daily routine. Sticking to a daily routine outside of work can reduce the overall stress in one’s life. This routine can include going to bed at a reasonable time, getting up in the morning every day at the same time.
It is essential to allow your body to rest enough by having a dedicated sleeping time for at least 7 hours. Having a quality sleep is important to keep your body refreshed and supercharged during your next working day. It also reduces overall stress and anxiety.
Make personal connections
When people work remotely, it can be pretty difficult for them to connect with their coworkers on a personal level. While they are working in a shared workspace, socializing often comes naturally to them, also known as the water-cooler effect.
When people are working remotely, they are usually by themselves most of the time, and socialization cannot happen as naturally as it would happen in an office setting. People are urged to participate in conversations with coworkers that have nothing to do with work or business.
People living with their housemates or family members can also avoid feeling lonely by spending time with them. One should not leave a single opportunity to spend time with the people they are cohabitating with. Household members can do plenty of things together, like eating meals, playing games, watching movies, and much more. When taking a walk, one can also invite their loved ones to go along.
It is essential to take time and connect with their family and friends who are living elsewhere. People can talk to each other on the phone or use social media and other services like Google Meet or Zoom to connect over video calls.
If anyone is experiencing extreme stress and isolation, it can be pretty overwhelming. One should not feel embarrassed about talking to a therapist about the same.
Mindfulness can help reduce the overall stress of working from home. It is a practice that involves paying attention to what is actually happening around you in the present moment. Putting it another way, a person practicing mindfulness can really observe and experience in the present moment without making any judgments about the same.
Engaging in mindfulness can also increase a person’s objectivity. It also enables people to merely notice any negative thoughts and feelings instead of getting entangled in them.
Home health tips for working from home can include many things, like walking and exercising regularly, consuming a healthy diet, and much more. But the most important of them all is to maintain your peace, calm, and sanity above everything else. These are extremely important, regardless of where one can work.
Working remotely can pose multiple challenges for us all, which people might never encounter in an official, brick-and-mortar office space. People must take these health tips seriously, work on them and other such tips to alleviate the related health issues and support their physical and psychological well-being.
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