Nowadays, people are enjoying the advantages of working from home. According to Forbes Magazine, 30 million Americans work from home a minimum once a week, and that number is expected to rise by 63% in the next 5 years. While this’s good news for busy women who need further flexible schedules, it can present a few challenges to your health if you are not careful. For various of us, going into the office does not even need heading out the door.
A lot of Americans work from house as well as Forrester Research’s US Telecommuting Forecast predicts that number will increase to 63 million by next year, meaning that 43% of the United State workforce will work remotely. But working from home can present a perfect set of challenges, particularly when it comes to your health. The abundance of snacks in the kitchen, the absence of social stimulation, and the temptation for working in an unsound position such as in bed, can sabotage worker’s good health intention.
Consider these 10 ways to stay healthy while you are working from home.
Particularly if there’re other people about while you are working, it is important to separate yourself from the business of your household. Set up a home office with a door that you can close if you want to drown out the noise of your pets, children, or TV to keep sane and remain professional and productive.
Get A Good Chair
Good posture is essential, and you do not want to have to strain your back or neck while hunched over your computer screen. Select a chair that is comfortable, but not too comfortable your living room recliner will not position you correctly for work.
Set A Schedule
It may be hard to establish a set schedule when you are working from home, because, if you need to, you can just keep working. However, try thinking of your work from house hours a similar way you do office hours. Select a start time, lunch break, and finish time that you stick to as closely as possible so you can maintain a healthy work-life balance.
Get Up and Move
Every so frequently, it is perfect to get up and stretch your body between periods of sitting. Stand up and pace about during conference calls if you’ve them or take a break occasionally to stroll about the home, do some stretches or lift some light hand weights. If you need to, set a timer to help you remember.
Make Sure You Eat
Once you hit the ground working, running, err. It may be hard to take a break to eat. But it is important to know your hunger signs and realize that not eating can affect your productivity and alertness. Plus, eating through the day can save you from being a large hangry mess once 5 o’clock rolls around. If wanted, set an alarm on your phone to remind you to get up and eat something.
Meal Prep Your Lunches
Something is freeing about being able to whip up whatever you need to eat for lunch (and not having to stand in line for the work microwave is a big bonus). But for some people, freedom is too much, particularly when it comes to weekday lunches. If you can, try to meal prep your lunches ahead of time, such as you will on days you physically go to work. It does not want to be anything fancy either. A bag of lettuce, nuts, precut veggies, and grilled chicken is an easy form of meal prep that takes out all the guesswork. Or perhaps you have decided that you are going to make a veggie omelet each day for lunch. Precut the vegetables ahead of time so you can rapidly cook up a healthy or delicious lunch.
Plan A Workout
The perfect thing about working from home is that your schedule is a bit further flexible, so you can select when to work out. Whether it is before work, on your lunch break, or after the workday is over, do not forget to get in a great workout.
Control Your Environment
At home, you do not have to be at the mercy of your boss’s ideal office environment. You are in charge. Open your windows to allow some fresh air to reinvigorate yourself, set the thermostat to whatever temperature feels most comfortable to you and turn on as several lights as you want to see without squinting and dealing with glare.
Give Your Eyes A Rest
It is not healthy for your eyes to be glued to a computer screen all day. Make time during each hour spent on your computer to close your eyes for some minutes or look at something else to ensure you are not straining them.
Create A Support System
Without regular interaction with coworkers, it can get a small lonely working from house. Develop a support system of coworkers, friends, and family you can chat with online now and then or call when you want to talk about a work-related accomplishment and setback.
Get Showered and Dressed as If You Are Going to The Office
Few experts believe that you adopt the characteristics associated with what you are wearing. One 2012 study discovered that people who thought they were wearing a lab coat of doctors displayed heightened attention, while those who were told it was a painter’s coat were not as attentive. So, rather than staying in your pajamas all day, place on an outfit you did possibly wear to the office. Feeling competent is not just about productivity. Research has shown that self-efficacy has a positive effect on health behaviors, involving weight control and exercise.
Set Up A Separate Office Space
Use a space in your home that is designated solely for work. Your bed activities should be limited to sex and sleep only. Bringing in work materials may interfere with your ability to relax later on. And working from your couch can make mental associations that keep your mind occupied with professional obligations, even during off-hours. Even if you live in a tiny studio, set up a chair and desk and separate the professional from the personal.
Don’t Work in The Kitchen
Try to set up your desk in a place that is not near the kitchen. You can be tempted to wander over and check the fridge (for the tenth time) if it is continuously in your line of vision. Decide that the time you will be in your kitchen during the workday is when you are getting ready to have a planned snack and meal. If this is tough to follow, hang a sign on your fridge and pantry to remind you that the kitchen is closed unless the next scheduled meal and snack.
Drink Plenty of Water
Dehydration can lead to fatigue and headaches, which are both not best for your productivity. Just as you did fill up a water bottle at the office to keep at your desk, keep water next to your work station at the house too. If you’ve water readily available, chances are you are more probably to drink it, helping you reach your aim of a minimum of 64 ounces per day. (And please stay away from sugar-loaded soda and juice, both of which may cause you to crash later.)
Be Careful of Too Much Caffeine
Having access to endless cups of the coffee can looks like a great idea, but tread carefully when it comes to caffeine. Too much is known to cause headaches, anxiety, digestive problems, and even fatigue none of which are ever best, but especially not perfect when you are trying to work. The goal for no more than 2 cups of coffee per day to avoid the jittery feeling and avoid flavored creamers and other higher-calorie add-ins.
Exercise in bed
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