I don’t know about you, but I remember the lockdown like it was yesterday. The Covid-19 pandemic thrust the majority of us into almost complete isolation. While many have returned to the office since the pandemic, others have remained at home and continue to work remotely.
Even 2 years after the first lockdown, the prospect of navigating an entire working week from home can still seem a bit daunting. Maybe you still don’t even know what exactly a professional week at home looks like. As a result, perhaps you’ve developed a few bad habits.
If any of this applies to you, then you’re in the right place! At HumbleWork, we have your back, literally.
Below, we outline 4 ways you can enhance your professional performance at home while sidestepping any long-term physical or mental damage linked to a sedentary lifestyle.
Working from home: the perils of perching
Before we go any further, it’s important to be aware of the threat excessive sitting poses to your existing and long-term health. Recent discoveries, for example, show that a sedentary lifestyle is almost as bad for you as smoking, and can actually shorten your life expectancy. Indeed, being chair-bound for hours on end every day significantly increases your risk of developing deep vein thrombosis, varicose veins, heart disease, certain cancers and chronic pain in the back, neck and hips, as well as anxiety.
The flip side: Fostering healthy habits now, such as standing up for set periods during the day, can help avoid chronic illness and lengthen your life expectancy.
Top remote work health and wellbeing tips
Now that you understand the importance of investing in your professional health and are familiar with the dangers of excessive sitting, it’s time to mine the gold. Here are 4 ways you can take care of yourself at home and protect your long-term mental and physical wellbeing:
- Treat it like a workday
This may appear obvious, but you would be amazed at just how many people overlook this simple yet vital concept: when working from home, treat it like a workday.
Waking up at inconsistent times, skipping the morning shower and lounging around in your slacks is not conducive to a happy, healthy, or productive work environment.
That said, although you’re at home, try to follow a set routine as if you were in the office:
- Set your alarm at the same time each day.
- Follow your morning ‘getting ready’ ritual.
- Eat and snack at consistent times.
- Take time to clear your head before you start working.
- Have a designated workspace that is clean, convenient, and organized (avoid your bedroom, if possible).
- Fuel your mind & body
A healthy body is a healthy mind, and vice-versa. So, make sure that what you are eating will fill you up while making you feel great (you should also treat yourself sometimes, too!).
Certain foods will allow you to remain focused and in turn, boost your productivity while helping you maintain a healthy lifestyle. Here are some nutrient-rich foods to boost your health and wellbeing when working from home:
- Raw nuts
- Oily fish
- Sweet potato
- Guacamole and whole-wheat crackers
- Fresh fruit
- Homemade granola
- Quinoa and pulses including chickpeas and lentils
- Lean chicken
- Take regular screen breaks
When working from home, it’s tempting to perform in big spurts of productivity then kick back for hours at a time. This level of imbalance will only serve to hinder your health and wellbeing.
By taking frequent screen breaks (5 to 6 minutes every 45 minutes) to walk around, stretch, or get some fresh air, you will find yourself able to focus better and have a more positive mental mindset.
Regular screen breaks will also lessen the strain on your eyes while encouraging movement, which brings us onto our final point.
- Don’t slouch, don’t sit (too much)
What is the solution to increasing your wellbeing and reducing your risk of long-term health complications? Being vertical.
Here are some clear-cut benefits of standing up and adopting good posture while you work. Standing...
- Helps your heart
- Improves your posture
- Increases your productivity
- Extends your life expectancy
- Strengthens your core
- Makes your glutes more attractive!
By standing for even half your workday in addition to eating well and cultivating a healthy routine, not only will you achieve great things, but you will see your wellbeing levels soar.
"Take care of your mind; your body will thank you. Take care of your body; your mind will thank you."—Debbie Hampton
To help improve your remote working environment, we at HumbleWorks, have developed a set of stunning standing desks that are portable, completely ergonomic, built to last, and made from 100% sustainable materials.
If you’re working from home right now and want to turn over a new leaf, explore our two signature standing desks and take those first steps towards a happier, healthier home-based workplace.
Oh, and if you have any questions about who we are or what we do, please get in touch. We’re here to help.