Working from home: 8 tips to overcome health challenges

Working from home can be beneficial in many ways, but it can also present several physical, mental and social challenges. Health tips for people working from home include the basics of well-being, such as a nutritious diet and regular exercise. However, it’s also important to address the psychological and social challenges of remote work, such as loneliness and the blurring lines between work and private life.
In this article, we look at how to maintain optimal well-being while working from home.

The challenges of working from home

While working remotely has benefits, it also comes with a host of challenges. Among these are:

– a feeling of isolation
– difficulty staying motivated
– the need to manage disturbances
– finding a balance between work and private life
– avoid burnout
– difficulty maintaining healthy eating habits
– difficulty reaching the recommended level of physical activity

The importance of staying at home

Since the COVID-19 pandemic, most people who are able to carry out their activity remotely have been working from home. This trend is not weakening despite the easing of measures. Staying home as much as possible significantly reduces a person’s exposure to the novel coronavirus. It is therefore a key element in reducing the risk of contracting the virus and preventing its spread. Some people may have considered working from home a luxury before the pandemic. However, it has become a necessity for many people, as it is a key strategy for increasing security.

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8 health tips when working from home

As the challenges of working from home can affect physical, social and psychological health, it is beneficial to take steps to maintain all aspects of well-being. These measures can be the following:

1. Eat a healthy diet

A healthy diet is one that emphasizes nutritious foods, such as fruits, vegetables, whole grains, and low-fat dairy products. It also includes eggs, beans, nuts, fish, poultry, and lean meat, while limiting foods high in sugar and salt. A healthy diet also limits foods high in saturated fats, such as fatty cuts of red meat, and trans fats, such as processed foods.

Better not to skip any meals, including breakfast. People who have few distractions at home may find that they are more aware of their hunger than they would be at work. These people can keep healthy snacks, such as fruit, on hand to avoid snacking on chips.

2. Stay hydrated

Drinking enough fluids is key to preventing dehydration, a condition that can lead to constipation and mood swings. Water is the best drink choice, but it is also possible to drink moderate amounts of coffee and tea. It is best to avoid sugary drinks, such as sodas, energy drinks and fruit drinks.

3. Schedule regular exercise

Physical exercise has both physical and psychological benefits. Because of these positive effects, one can consider replacing the time one would have spent commuting with exercise. For example, you can take a brisk walk around your neighborhood or work out with a fitness video or mobile app. In addition to exercise sessions, try to incorporate physical activity into the workday. To do this, it is possible to punctuate phone calls or insert reminders into the calendar at regular intervals to do a few push-ups near your workstation. Whenever possible, using a standing desk rather than a sitting desk can help people avoid long periods of physical inactivity.

4. Arrange the home office for optimal posture and comfort

Designing a home office in a way that promotes good posture can prevent back pain. The ideal office chair is one with armrests and a seat height that allows the feet to rest flat on the floor. A person’s hips and knees should form an angle of 90 degrees or slightly greater. One may wish to invest in a chair that supports the curvature of the lower back. The optimal location for a computer screen is at arm’s length, with the top of the screen at or below eye level. Increasing the font size if necessary can reduce eye strain.

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5. Maintain a work-life balance

When a person works from home, the boundary between their work and private life can become blurred. This is why it is useful to delimit the space, in particular by having a separate work space with its own door, if possible. Try setting time limits in the form of a daily work schedule. This schedule should include a lunch break, a 15-minute break in the morning, and a 15-minute break in the afternoon. It is possible to reinforce the separation between work and private life by trying to forget about work after office hours. Some researchers note the importance of mentally detaching from work and focusing on relaxation at the end of a working day.

6. Stick to a daily routine

Sticking to a daily life routine outside of work is also a good idea, as this can help reduce feelings of stress. This routine includes going to bed and getting up in the morning at the same time each day. It is also important to plan enough sleep time. Most people need at least 7 hours of good quality sleep.

7. Create personal connections

Remote work can make it more difficult to establish personal connections with colleagues. When people work with other people in a common place, socialization occurs naturally. In contrast, when people work remotely, they tend to be alone most of the time, and socializing doesn’t happen as naturally. Researchers urge people to initiate and participate in conversations with co-workers that have nothing to do with work.

People living with family members or roommates can also avoid loneliness by taking advantage of opportunities to spend time with them. Household members can do things together, like eat meals, play games, or watch a movie. During a walk, a person can invite a relative to accompany him. It is also important to take the time to communicate with friends and family members who live elsewhere. People can talk with other people on the phone or use online voice or video chat services. If a person is experiencing feelings of stress or isolation that seem overwhelming, they may consider talking with a therapist.

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8. Reduce stress by practicing mindfulness

Mindfulness meditation can help reduce work-from-home stress. This practice involves paying attention to what is happening in the present moment. In other words, a person who practices mindfulness observes an experience without making judgments about it. The authors claim that practicing mindfulness can increase a person’s objectivity. It can allow a person to simply notice negative thoughts and feelings instead of getting tangled up in them.


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