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How To Stay Healthy When Working from Home

How To Stay Healthy When Working from Home

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Challenges of Trying to Work from Home and Stay Healthy

Working from home can be a sweet deal, set your own hours, be your own boss but as well as its ups it can have its downs. Learning how to stay healthy when working remotely is something that must be factored in when making the choice of working from home.

From my own personal experience if you do not schedule your time properly and make time to eat healthily, exercise and get the right amount of sleep it can really take a toll.

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This can lead to becoming burnt out and having feelings of isolation and complete lack of motivation.

When working from home whether working from around your dining table or your home office, sitting down for a long period of time can result in weight gain especially around the waist area, (you just looked down at your waist didn’t you?), lead to increased blood pressure and a higher level of blood sugar.

woman exercising at home by following easy tips to stay healthy working at home

It is so very easy to develop bad habits when working from home such as snacking on the wrong foods or missing meals because you are so engrossed in your work.

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There is the temptation to tell yourself I will get something to eat in a minute as you no longer have a set working time to have that morning or afternoon coffee break or stop for lunch.

Now that you have started working for yourself and working towards deadlines and your ever closer goals, setting time aside for yourself to relax and meditate or just to go for a walk have now become something of the past.

Basic Things To Do To Stay Healthy When Working From Home

Here are 5 simple things you can do when starting out. You may have read many blogs or watched videos that talk about working the 4 hour day well this is possible once you are fully established just not in the early stages.

To get a good reputation with clients and develop your brand you have to put in all the hours first. To achieve this and be truly productive and healthy here are the 5 steps that you can follow.

1. Create a Realistic Timetable

Create a timetable that lists your regular tasks for each day including when to take short breaks and your lunch break.

If you have children factor in their time when they leave for school and when they return from school as you want to be the most productive when they are not around.

woman following simple steps to stay healthy working at home

2. Do Some Form of Exercise

Before starting work try to do some form of exercise whether it be a brisk walk or jog around the block or a gym class. Not only that, working from home can sometimes be a lonely task and the camaraderie built up within a standard workplace is no longer there.

On your walk, if possible, arrange to go with a friend or neighbor as in the early stages of remote working you will lose touch with what is going on around you.

If you’re unable to leave home and have outside space like a terrace, a porch, a balcony or a small garden use it to do some form of exercise.

Not able to go outside? Make sure to do some form of cardio from the comfort of your home. You can check out the video below for some great tips on how to exercise at home while even sitting at your desk.

You could also try out this super unique piece of exercise equipment that will keep you active while you work.

At times it will seem as if you have emerged from a bear cave after hibernation. So exercising, getting some sun, and some air are important steps in staying healthy when working from home.

3. Eat Right

It is very easy to grab the nearest thing in the fridge or cupboard or just constantly pick at salty or sugary snacks.

If you do need to snack make sure you have a bowl of fresh fruit or dried no added sugar fruits and nuts nearby, a bottle of water for those breaks, and for lunch make sure that you have a complete and balanced meal containing all the essential fresh vegetables, proteins and not too many carbohydrates.

To make your life easier you can actually make a breakfast smoothie containing avocado, nuts and berries or whatever fruits are in season. Doing this will help you feel alert avoiding that feeling of sluggishness after eating a heavy meal when sitting at a desk for 7 to 8 hours.

4. Take Regular Breaks

Take breaks away from your desk if it’s even just to hang out the laundry.  Make some time for yourself to relax and read a book for half an hour or better yet why not listen to someone else read by relaxing with a motivating audible book or find some time to listen to the various podcasts out there.

I personally listen to the Work from Home Heroes podcast series as it really inspires me to push myself and it’s also good to know that there are so many of us all in the same boat trying our best to move our businesses forward.

Go on and get some me time. If you know of any other good ones out there, let me know.

5. Get Good Rest

One of the things to avoid which I’m sure we all do is to go straight to bed after staring at a computer screen for a long period of time.

It is always best to give the eyes a rest and also to give the brain a rest from having all thoughts and ideas rolling around in your head.

Take some chill time, talk to the family, make a phone call to a friend but try your best not to look at a computer screen, a tablet or spend time scrolling on your smartphone.

If you find yourself with limited time to go out for a jog or a brisk walk because of the amount of work you have there is no excuse.

Simple Exercise Routine to do When Working at Desk

Try out these easy-to-do Yoga moves by Adriene. Her YouTube channel, Yoga with Adriene has a great range of Yoga exercises for all ages and levels. I promise you your body will thank you for it!

By the way, I hope you realized this is her work from home business. So you see, you can practically run any type of business from your home if you put your mind to it.

All these steps are to help you to become more productive, be more organized, clear your thoughts and strengthen your mind and body which will all result in being able to make more money while working from home and being able to live a full and happier life.

Final Thoughts on How to Stay Healthy When Working at Home

I hope these 5 basic tips will help when starting out in the world of remote working and if you are already a remote worker you might want to read How To Make Quick Easy Meals Working From Home. So go ahead try to introduce these steps to a healthier work from home lifestyle.

If you know someone who might be interested don’t forget to share it with them or pin it for later.

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Saturday 28th of December 2019

Great post. I love all the tips to stay healthy while working from home. I am lax with each area you listed but I am trying hard to change this in the new year.

Amanda Bradley

Saturday 28th of December 2019

These are such great tips whether you work from home or whether you work outside the home! I have found that taking breaks is incredibly helpful to allow my brain a chance to reset and to improve my focus and productivity. I think it's also helpful to set aside a place in your home to work so you can have some separation from work and home, even if it's only a room. If I don't do this, I have found that there is a tendency to focus on anything and everything that needs to be done in the house instead of the work task at hand. Great post!

Diane Teamworkdream

Thursday 2nd of January 2020

So true! Taking breaks is mega important to recharge and be more productive.


Friday 27th of December 2019

I have fallen into a sedentary rut! I definitely need to get up and move more! Thanks for the nudge!


Friday 27th of December 2019

Love these tips! I can even implement some at my office. Some days I find myself sitting for hours on end, only to feel stiff and mentally exhausted by 5pm. Thanks for sharing!

Diane Teamworkdream

Thursday 2nd of January 2020

So glad you found these tips on how to stay healthy when working from home super helpful.


Friday 27th of December 2019

Great post with some awesome tips. Thanks for sharing.

Diane Teamworkdream

Friday 27th of December 2019

Glad you liked them.

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