8 tips for trying to stay healthy while working from home

8 tips for trying to stay healthy while working from home
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Working from home can be beneficial in many ways, but it can also present various physical, mental, and social challenges.

Health tips for those who work from home include wellness basics like eating a nutritious diet and exercising regularly.

However, it's also important to address the psychological and social challenges of remote work, such as loneliness and the blurring of lines between a person's work and home life.

In this article, we explore how to maintain optimal wellness while working from home.

Challenges of working from home

While remote work has benefits, it also comes with several challenges. These include trusted Sources:

  • feelings of isolation
  • trouble staying motivated
  • having to manage interruptions
  • find a balance between work and life
  • avoiding exhaustion
  • difficulty maintaining healthy eating habits
  • difficulty achieving the recommended level of physical activity

Importance of staying home

During the COVID-19 pandemic, most of those who can do their jobs remotely is working from home.

Staying home as much as possible greatly reduces a person's exposure to the new coronavirus. Consequently, it is key to reduce the risk of contracting the virus and prevent it from spreading.

Some people may have viewed working from home as a luxury before the pandemic. However, now it has become a necessity for many people because it is a key strategy to increase security.

List of home health tips

As the challenges of working from home may affect physical, social, and psychological health, it is beneficial to take steps to maintain all aspects of wellness. These may include the following:

1. Eat a healthy diet

According to the National Heart, Lung, and Blood Institute (NHLBI) trusted source, a healthy diet emphasizes nutritious foods, such as fruits, vegetables, whole grains, and low-fat dairy products.

The NHLBI notes that it also includes eggs, beans, nuts, fish, poultry, and lean meat while limiting foods that are high in sugar and salt. A healthy diet also limits foods high in saturated fat, such as fatty cuts of red meat, and trans fat, such as processed foods.

The Centers for Disease Control and Prevention (CDC) trusted source recommends not skipping any meals, including breakfast. People with few distractions at home may find that they are more aware of hunger than they are in the workplace. These people can keep healthy snacks, such as fruit, on hand to avoid eating potato chips.

2. Keep hydrated

Drinking enough fluids is essential to prevent dehydration, a condition that can lead to constipation and mood swings, notes the CDC Trusted Source.

Water is the best beverage choice, but moderate amounts of coffee and tea are also acceptable. It's best to avoid sugary drinks, such as sodas, energy drinks, and fruit drinks.

3. Schedule regular exercise

Exercise has both physical and psychological benefits. The Department of Homeland Security (DHS) suggests that because of these positive effects, a person may want to consider replacing time they would have spent exercising.

For example, a person might go for a brisk walk in their local area or work out with an exercise video or mobile app.

Aside from exercise sessions, the DHS advises incorporating physical activity into the workday. People can do this by pacing themselves during phone calls or putting reminders on their calendars at regular intervals to do some push-ups at their workstations.

Whenever possible, using a standing desk instead of a sitting desk can help people avoid long periods of physical inactivity.

4. Set up the home office for optimal posture and comfort

Setting up a home office in a way that promotes good posture can prevent back pain.

The CDC describes the ideal office chair as one with armrests and a seat height that allows your feet to rest flat on the floor. A person's hips and knees should be at or slightly above a 90-degree angle. A person may wish to invest in a chair that supports the curve of the lower back.

The optimal location for a computer monitor is at arm's length, with the top of the monitor at or below eye level. Increasing the font size as needed can reduce eye strain.

5. Maintain a balance between work and life

When people work from home, the lines between their work and home life can blur. For this reason, it's helpful to set the boundaries of the space, including having a separate workspace with its own door, if possible.

The American Association for Health Information Management encourages people to set time limits in the form of a daily work schedule. They say this should include a lunch break, a 15-minute break in the morning, and a 15-minute break in the afternoon.

People can strengthen the division between work and family life by trying to forget about work after office hours. Some researchers relied on Source to point out the importance of mentally detaching from work and focusing on relaxation at the end of a workday.

6. Follow a daily routine

The CDC also recommends sticking to a routine of daily living outside of work, saying this can help reduce feelings of stress. This routine includes going to bed and getting up in the morning at the same time every day.

It is also important to allow enough time to sleep. Most people need at least 7 hours of good quality sleep.

7. Make personal connections

Working remotely can make it difficult for people to connect with co-workers on a personal level.

When people work with others in a shared space, socializing occurs naturally, known as the water-cooler effect.

On the other hand, when people work remotely, they tend to be alone most of the time and socializing doesn't happen as naturally. The researchers urge people at Trusted Source to initiate and participate in conversations with co-workers that have nothing to do with business.

People who live with relatives or housemates can also avoid loneliness by taking advantage of opportunities to spend time with them. Household members can do things together, like eat, play games, or watch a movie. Going for a walk, a person can invite a loved one to accompany him.

It's also important to take the time to connect with friends and family who live in other places. People can talk to other people on the phone or use online voice or video chat services, such as Zoom or Google Meet.

If a person is experiencing feelings of stress or isolation that seem overwhelming, they may want to consider talking to a therapist.

8. Reduce stress by practicing mindfulness

Mindfulness can help with the stress of working from home, notes a Trusted Source article.

This practice involves paying attention to what is happening in the present moment. To put it another way, a person practicing mindfulness observes an experience without passing judgment on it.

The authors state that engaging in mindfulness can increase a person's objectivity. It can allow a person to simply notice negative thoughts and feelings instead of getting caught up in them.


Health tips for working from home include eating a healthy diet and exercising regularly. These are important regardless of where someone works.

However, working remotely can involve other difficulties that a person may not encounter in a physical work environment.

A person can take various steps to alleviate these problems and support their mental and emotional well-being.

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