How to Stay Healthy While Working From Home

5 Powerful Tips to Stay Healthy and Productive While Working From Home

Health A to Z

With COVID 19 outbreak affecting at a global level, many employees are transitioned to work remotely. Some people fantasize about work from home, fantasizing it as, home comfort, enough breaks, and family time. Work from home is actually a double-edged sword; if you don’t balance it well, you may end up harming your physical and emotional health.

When it comes to working from home, getting your work done, and staying healthy, both are crucial. If you are just beginning, you may find it hard, but you need to set boundaries between work life and personal life to stay focused and healthy. 

5 Powerful Tips to Stay Healthy and Productive While Working From Home

1. Establish a Morning Routine 

How to Stay Healthy While Working From Home

Creating a habit and adapting to it should be the first step when you are planning to work from home. Start your day with sunrise and some exercise. Connect with nature by taking a walk or just stepping out. It reduces your stress, enhances your mood, and boosts your energy. You may have a busy work routine, but take out 30 minutes to start the day right. Exercise, yoga, and meditation can give a perfect start for a healthy day. 

Add more protein to your breakfast. Protein is the most fundamental fuel that keeps you energized throughout the day. It takes longer to break down into energy, and this prevents feeling tired later in the day. Starting your day with green tea can significantly benefit you. According to experts, morning coffee gives a temporary feeling of high energy and can be the reason for fatigue or crashing in the afternoon. Instead of coffee, go for green tea or any herbal tea. 

Plan your schedule the previous night so that you stay organized and feel less stressed. Allot time for your work and self-care, and stick to your schedule. Healthily starting your day will keep you motivated to stay on track and stick to your routine throughout the day.

2. Create a Distraction-free Work Space

Whether you have a luxury home office, or a desk, or just a corner in your home, designate it for your work. Distraction from surroundings is the biggest enemy while working from home. Out of sight is out of mind, so keep all the distractions away from your workplace. Also, when you set a workplace, your brain stops wandering, stays focussed. 

Your brain is more powerful than a computer, but when you open so many apps on the back, it also slows down. This simply means multitasking can slow down your speed, and you end up spending a lot of time completing your task. You can’t focus, with several things running in your head. The biggest obstacle that can affect your productivity is social media. Stop spending time checking those social media feeds, which is going to slow you down. 

In fact, some psychologists believe that it takes 23 minutes for our minds to get back to a task post-distraction. So every break you take is putting you back by 20 minutes to complete your work. So, set some rules, assign time for your work and for breaks. 

3. Have Nutritious Meal

How to Stay Healthy While Working From Home

When you work from the office, you have limited access to food. But, while working from home, you get plenty of options for munching. To avoid eating a lot of calories and gaining weight, plan to have a healthy kitchen. Stock your kitchen and fridge with nutritious foods like fresh fruits, veggies, whole grains, and lean meat. 

Stick to a schedule and have meals on time. A nutritious meal is essential to continue with a productive day. Choose healthy snacks that contain protein and fiber, such as dry fruits and seeds. 

 Avoid eating food on your couch or sofa or in front of your work desk as it may lead to overeating and weight gain. Sit at your dining table during meals and pay attention to what you eat. Mindful eating and portion control are the key to a healthy diet. 

4. Stay Hydrated While Working

How to Stay Healthy While Working From Home

With a busy schedule and stressful work, you may forget to drink water. According to research studies, dehydration can reduce cognitive function and performance. If you are dehydrated, your brain may not function properly. It can be detrimental to your health as well as your energy levels.

Drinking enough water lets your body remove all the toxins. Experts recommend drinking seven to eight glasses of water every day to maintain optimal energy, keep your appetite down, and promote better digestion. Drinking water regularly helps to avoid diseases and infections.

Tips for building a routine to drink water while working from home:

  • There are many apps available that can remind you regularly to sip water.
  • Keep your water bottle at your desk while working.
  • Set a rule to drink a glass of water before going for a cup of tea or at every break you take for stretching.
  • Set some realistic goals for drinking water while working. 

Consuming more hydrating foods like lettuce, cucumber, watermelon, or spinach, is also a great way to meet your daily water requirements. You can also drink fruit juices or lemon juice to feel refreshed during your work breaks. 

5. Socialize With Coworkers

How to Stay Healthy While Working From Home

Though due to the COVID outbreak, socializing in-person may not be possible. But if you are working from home, socialize through online sources. Unlike the office, remote working gives you less opportunity for interaction, which may make you feel lonely or depressed. 

To help fill the gap while working remotely, find a buddy or coworker to discuss your concerns. Don’t let this pandemic affect you emotionally; reach out to your friends or coworkers to interact. It also helps you to stay accountable and motivates you to do better in your work. You can join a suitable online group where light-minded people interact. 

Don’t Give Up

You cannot expect a perfect workday when you start working from home. It will take some time for things to fall in place. Staying fit and productive while working from home is a continuous journey. Adding new lifestyle changes and adapting to them, sticking to your schedule, and sometimes feeling overwhelmed. Don’t give up; it may take time to build a habit; give yourself that time. 

Remember, everyone is different, with different work and family needs. Set realistic goals; don’t let the comfort of your family or stress from work, affect your health. Draw a border between your work life and family life, slowly establish a balance between them. 

Stay healthy and happy, enjoying being your own boss while working from home…

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