The pandemic brought a new working culture into our lives. Working professionals were forced to stay back at home while performing their tasks. However, over time, most people started wondering how to stay healthy while working from home. Therefore, if the same question plagues you, here are some tips:
How to Stay Fit While Working from Home
The following steps can form your work-from-home survival guide:
Eating healthy is the first chapter of your work-from-home survival guide. The National Heart, Lung, and Blood Institute (NHLBI) defines a healthy diet as nutritious foods like fruits, vegetables, low-fat dairy products, and whole grains. A healthy diet includes eggs, nuts, fish, poultry, beans, and lean meat.
On the other hand, foods high in sugar and salt, foods high in saturated fat like fatty cuts of red meat and trans-fat, found in processed foods are limited in a healthy diet.
According to the Centers for Disease Control and Prevention (CDC), one must avoid skipping meals, especially breakfast. While working from home, people may become more aware of their hunger than at their workplace. Hence it is better to keep healthy snacks like fruits and nuts if you are wondering how to remain healthy while working from home.
Dehydration can often lead to mood swings and even constipation. Therefore, you must keep yourself hydrated and drink enough fluids. While water is the best choice, you may choose moderate tea and coffee. However, you must avoid excess sugary beverages like soda, fruit, and energy drinks.
Whether working from home or the office, exercise must regularly feature in your daily schedule. Exercising can have physical as well as psychological benefits. According to the Department of Homeland Security (DHS), several people often consider replacing their commuting time with working out due to its benefits.
It also suggests that one can incorporate physical activity throughout the workday. For example, people can pace up and down during phone calls. You can also substitute your sitting desk with a standing desk to avoid long periods of physical inactivity. Hence, exercising regularly is your answer if you want to know how to stay fit while working from home.
Read Also: How Taking Care of Physical Health Improve Self Confidence
Set Up a Comfortable Home Office
While setting up a comfortable home office is a form of work-from-home self-care, try doing it in a way that promotes good posture. According to the CDC, an ideal office chair has armrests, and the seat height allows your feet to rest flat on the floor. Your hips and knees must form an approximately 90-degree angle, while the curvature of the chair must support your lower back. Your computer monitor must be at arm’s length, and the monitor should be below your eye level. You may also increase the font size to reduce eyestrain.
People often mix up their work and social life while working from home. Hence setting up boundaries to have a proper work-life balance is another chapter in the work-from-home survival guide.
According to the American Health Information Management Association, working individuals can establish time boundaries within their daily work schedule. This can be done by including a lunch break, a 15-minute morning break, and a little afternoon break throughout the day.
You can also define boundaries by forgetting about your job post office hours. Most researchers stress the importance of detaching yourself from your work mentally. This not only helps you relax but also enables you to figure out how to stay healthy while working from home.
Follow a Daily Routine
The CDC also recommends following a daily life routine outside work. This routine must also include the time you go to bed and wake up, and they must be the same for each day. According to the CDC, this helps in reducing the feeling of stress. It also recommends adequate sleep as a form of work-from-home self-care. A person must have at least 7 hours of quality sleep.
Read Also: Check In with Yourself: The Key to Emotional Wellness
Working from home can often make it difficult for most people to connect with their colleagues on a personal level. Hence most researchers ask people to participate in conversations beyond their work topics. Most people can suffer depression even while living with their family members. Hence, try participating in family activities like watching a movie or eating together. You must also connect with your faraway friends and family using voice or video calling services. If the feeling of loneliness is too much, an individual can consult a therapist.
Mindfulness is particularly efficient when it comes to dealing with stress. People can often become overwhelmed with stress while working from home. Therefore, one can overcome stress by training one’s mind to be aware of the present moment.
Being mindful is the ability to observe an experience without making any judgment about it. Therefore, practicing mindfulness can increase one’s subjectivity. This will enable people to merely notice their negative thoughts and feelings instead of getting involved. Hence, practicing mindfulness is one way to figure out how to stay healthy.
The steps mentioned above are a few forms of work-from-home self-care. Everyone must care for their mental and emotional well-being while working from home. Therefore, if you are wondering how to stay fit while working from home, you must look for solutions in your surroundings.
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