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Last Updated on January 20, 2024 by Work In My Pajamas
While working from home certainly has its perks, it can present some challenges when it comes to health and diet. The lack of schedule and constant access to a fridge full of food can lead to some unhealthy choices. Here are some tips to help you stay fit and healthy while working from home.
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Create a Separate Space
Make sure you have a specific work area, preferably in a room where you can close the door. This helps to mentally separate the professional from the personal. Working from your bedroom or the kitchen increases your chances of being distracted by either the fridge or the comfort of your bed.
Pick The Right Office Furniture
Part of setting up an office space includes choosing a good chair and desk. An ergonomic chair and a desk adjusted at the right height impact your posture and how your body feels on a day-to-day basis. Slouching all day long isn’t going to help you feel full of energy and can make you more prone to injuries and other problems further down the line.
Have a Routine
One way to help maintain a healthy lifestyle while working from home is to set up a schedule you follow everyday. Get up and get ready for work the same way you would if you were going into an office so that you can get into a ‘working’ mindset. Aim to eat your meals at the same time and don’t be tempted to start working without giving your body some fuel. Studies show that skipping breakfast can negatively affect productivity and cause further health problems. Starting the morning off with a nutritious meal, like oatmeal and fruit or eggs on toast, means your energy will last longer throughout the day.
Shop Smart
When you’re working from home, your diet is only going to be as good as the food you have access to. Buying healthy meals and snacks while grocery shopping helps to ensure you’ll eat healthily while working. Stock up on healthy snacks that you can eat when your energy levels dip. Most importantly, make sure you have something ready when those 3pm sugar cravings hit! Dried fruit, granola bars or apple slices with nut butter should keep the cravings at bay. Just be careful with portions – when working from home it can be easy to fall into the habit of grazing all day. Pre-packaged snacks can help ensure you’re not eating anymore than you should be.
Make Use Of Your Kitchen
One benefit of working from home is that you have access to more appliances and utensils than you might in the office kitchen. Having a stove to use means you can whip up a veggie-packed stir-fry or a simple omelette for lunch within a couple of a minutes. If you’re time-poor, try homemade smoothies for a quick pick-me-up or batch cooking and keeping meals ready to defrost in the freezer. Keep fresh ingredients in the fridge and make sure to have a full fruit bowl.
Don’t Sit Down All Day
Sitting down all day takes its toll on your body. Get up and stretch or walk around your house every hour or so. If you can, go outside for a few minutes and get some fresh air and sunshine. Sitting for long periods of a time can slow down your metabolism and affect your heart health so standing up and moving around has benefits for both your physical and mental health. Although it might not feel like it, getting away from your desk for a few minutes will actually increase your productivity!
Exercise Away From Home
Healthy eating is just one part of having a healthy lifestyle. Exercising regularly is just as important, especially when working from home. Schedule in workouts as you would if you worked away from home. Going to the local gym or for a run around your area not only helps to keep you fit, it gives you a mental break from your office space.
While working from home does have its challenges, it doesn’t mean your health has to suffer as a result. With a bit of forward planning and self-control you can create a schedule that works for you and your lifestyle.
