Working from home has its perks—no commute, working in your pyjamas, and setting your schedule. But it also comes with its own set of challenges, especially when it comes to staying healthy. Without the structure of a traditional office, it’s easy to slip into unhealthy habits like snacking all day or sitting for long hours without moving. In this article, I share a few simple adjustments you can make to your routine, to help you stay healthy while working from home.
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Set Up a Healthy Workspace
Your workspace plays a big role in how you feel throughout the day. If you’re working from the couch or your bed, it can be tempting to stay in a relaxed, lazy mode. Instead, try to set up a dedicated workspace that encourages focus and productivity. Find a comfortable chair with good back support and a desk that allows you to sit with proper posture. If you can, position your desk near a window for some natural light—it’s amazing how much of a difference daylight can make in lifting your mood!
Keeping your workspace organized also helps reduce stress. A cluttered desk can make you feel overwhelmed and distracted. So, take a few minutes each day to tidy up and keep things neat.
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Stick to a Routine
One of the biggest challenges of working from home is the lack of structure. Without the daily routine of getting ready and heading to the office, it’s easy to let your day blend. But having a routine is crucial for staying healthy, both mentally and physically. Start by setting regular work hours, just like you would if you were going to the office. Having a clear start and end time helps you avoid overworking and allows you to balance work and personal time more effectively.
Also, try to get up at the same time each day, have breakfast, and get dressed—yes, even if you’re working from home! These little habits help signal to your brain that it’s time to get into work mode.
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Take Regular Breaks
When you’re working from home, it’s easy to get caught up in tasks and forget to take breaks. But sitting for long periods without moving can take a toll on your body and energy levels. That’s why it’s important to build regular breaks into your day. Aim for a quick break every hour. This could be as simple as standing up to stretch, grabbing a glass of water, or walking around the house for a few minutes. If you have a little more time, step outside for some fresh air. Even a 5-minute walk can help reset your mind and keep you feeling refreshed.
Another great option is the Pomodoro Technique: work for 25 minutes and then take a 5-minute break. After four cycles, take a longer break of 15-30 minutes. It’s a great way to stay focused and avoid burnout.
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Move Your Body
Staying active while working from home is key to staying healthy. Without the daily commute or walking around the office, you might find yourself sitting more than you realize. Incorporating movement into your day helps boost your energy, improves your mood, and keeps your body strong.
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You don’t need to carve out hours for exercise—just find little ways to move throughout the day. Maybe you start your morning with some light stretching or yoga, or you could do a quick workout during your lunch break. Even simple activities like taking a walk, dancing around your living room, or doing some squats while waiting for the kettle to boil can make a big difference. If you’re feeling ambitious, you could even try a standing desk or a balance ball chair to keep your body engaged while you work.
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Watch What You Eat
When your kitchen is just steps away, it can be tempting to snack all day. Plus, without the structure of a typical workday, meal times can get a little off track. But keeping an eye on what and when you eat is important for maintaining a healthy lifestyle while working from home. Start by planning your meals ahead of time. This helps you avoid reaching for unhealthy snacks when you’re hungry and gives you something to look forward to. Try to eat balanced meals that include plenty of fruits, vegetables, lean proteins, and whole grains.
Also, stay hydrated! It’s easy to forget to drink water when you’re busy, so keep a water bottle at your desk and sip throughout the day. Drinking water helps with concentration, keeps your body functioning well, and prevents that sluggish feeling that dehydration can cause.
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Prioritize Mental Health
Working from home can sometimes feel isolating, especially if you’re used to being around coworkers. That’s why it’s so important to take care of your mental health. Make time for activities that bring you joy and help you relax, whether it’s reading, journaling, meditating, or talking to a friend. Also, don’t hesitate to reach out to your coworkers or friends for a chat, even if it’s just a quick check-in. Staying connected to others helps reduce feelings of loneliness and keeps your spirits up.
If you’re feeling overwhelmed, take a step back and practice mindfulness. Breathing exercises, stretching, or even taking a short break to clear your mind can help reduce stress and keep you grounded.
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Get Enough Sleep
Don’t forget about the importance of sleep! When you’re working from home, the lines between work and relaxation can get blurry, making it harder to wind down at the end of the day. But getting enough sleep is important for your overall health and well-being.
Try to establish a bedtime routine that helps you relax and signal to your body that it’s time for sleep. Avoid screens at least an hour before bed, keep your bedroom cool and dark, and aim for 7-9 hours of sleep each night.
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Final Thoughts
Staying healthy while working from home is not rocket science. With a few simple changes to your daily routine—like setting up a good workspace, moving your body, and prioritizing your mental health—you can create a healthier lifestyle that works for you. It’s the small habits that add up over time, so start with what feels manageable and build from there!
Got a suggestion? Contact us: editor@connectnigeria.com
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This article was first published on 11th September 2024 and updated on September 12th, 2024 at 2:51 pm
chidiogo-akaelu
Chidiogo Shalom Akaelu holds a degree in English and Literary Studies, from the University of Nigeria. She is a freelance writer, editor and founder of Loana Press, a budding online publishing outlet.
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