Sometimes, sudden drastic changes in life can be stressful and lead to feeling out of control. Especially when your regular routine has gone out the window. But it’s also vital to create healthy habits to keep you physically and mentally healthy, no matter how challenging the situation is.
Withing recent years, working from home has become the new normal for many employees across the country. And it’s looking like the commute from our beds to our makeshift workstations. Whether this be the sofa, dining table, or kitchen counter – it will stick around for the foreseeable future.
Recent research says people should follow a healthy routine while working from home, to keep themselves physically and mentally stronger.
3 Ways to Stay Physically and Mentally Healthy While Working from Home
a) Battle work stress with exercise
Work can be stressful enough as it is without the additional factors that working from home can bring, such as having to learn how to effectively communicate online, hoping for reliable Wi-Fi, and avoiding distractions.
When asked about the researcher’s thoughts on working from home. 20% of people stated that the biggest struggle of remote working is a lack of collaboration and communication, and 20% said loneliness is an issue. What’s more, 18% of people struggle with not being able to unplug, which is difficult to do when your home and office are the same.
However, a quarter (24%) of those people said exercise helped them. Exercise helped them in reducing work-related stress, with keeping mind and body in tip-top condition is to be physically active.
Regular exercise helps manage stress and anxiety. While also making you more resilient to other forms of stressors, meaning you can easily tackle issues that crop up during the working day.
Research says that even 30 minutes of moderate-to-vigorous movement can reduce depression symptoms by up to 19%. Hence, physical exercise plays an essential role in protecting mental health and building flexibility against the struggles of working from home.
b) Follow a regular pattern
It is widely known that regular activity is good for your overall health. But even with exercise, long stints of sedentary behaviour can lead to some significant health concerns. The NHS states that being inactive or lazy can lead to obesity – i.e., type 2 diabetes, certain types of cancer, or in worst cases, early death. So, keeping active throughout the day is vital.
Plus, it’s not just the physical benefits you can enjoy, but also an improvement to your mental health. The effects of daily exercise and yoga are thought to be equal to meditation or relaxation. This is thanks to the Endorphins that are released during exercise. Taking frequent breaks to move around or even stand at your desk can give your brain a much-needed breather and therefore lead to better concentration and improved productivity.
c) Daily movement is key
It might be challenging to increase your activity levels during the average 8-hour working day, but it is important to regularly get a good workout. Moreover, it doesn’t have to be an intense Bootcamp session or a 10-mile hike (unless you want to). It could be anything you love doing, like going for a long dog walk, a yoga class, or even gardening—the WHO advises that you aim for at least 150 minutes of moderate-intensity physical activity throughout the week.
If you are one of those who stuck behind a desk all day, that shouldn’t bother you from getting extra movement throughout the day. Simple exercising tips you must follow:
- Talk while walking (good to have your meetings on-the-go)
- Set reminders on your phone to indicate movement away from the desk
- Make a habit of stretching while working on the desk
- Go for a run in the morning or evening
Adjusting to the new normal can be difficult, but establishing good habits will set you up for success during these uncertain times. Keeping fit and exercising regularly will ensure you’re better equipped for any obstacles that may arise during the working day.