9 Simple Ways To Stay Healthy When Working From Home

[A collaboration post – all thoughts are my own.]

Work isn’t supposed to make you sick and mentally exhausted. I’ve been working from home for three years, and it can be difficult to stay healthy when working from home. However, you don’t have to be continuously stressed out, worried, and tense, muttering to yourself about how much you despise your job and what it does to you.

You can stay healthy at work and live a balanced life. Oh, it’s not too difficult. If you need some ideas on how to do this, I’ve put together a list of nine simple methods to stay healthy when you’re working from home or as a freelancer.

Have breakfast

Yes, it’s that simple—eat breakfast. There’s a reason why this meal has been named “the most important meal of the day.” After a long night, breakfast replenishes your body’s nutrient reserves. Breakfast provides more glucose in your blood, as well as more proteins, vitamins, and water. This means you don’t have to work as hard to absorb information because more glucose in your blood will increase your brain power.

I used to skip breakfast in college since I had to be ready early. My body became so used to this habit, but it is not a good one when I need to concentrate in class. I started eating my regular breakfast after starting work or beginning my professional career. You go out there with more energy and passion, and you crush it at work. If you want to stay healthy when working from home, please avoid skipping breakfast.

Lunch

We talked about breakfast. It’s time for lunch now. The last thing you want to do at work is be hungry for a long period of time. Listen to your body. If you’re hungry, it’s time for lunch. Your lunch should be a nutrient-rich meal to replenish your energy stores and build up your muscles. The goal is to avoid overly processed foods.

Hygiene

Let’s say you have just finished breakfast and walk right over to your home office or work desk. Do you clean your desk before you start working? Or do you just get straight in and get to work?

If you answered yes to the first question, you earned a point. If the answer is no, you have received no points. Make it a habit to clean up your desk and table before starting work. I normally wipe off the desk with a damp towel or a wet tissue to remove any dust. It’s recommended to use a disinfectant spray on the cloth, although water can be used at this point if necessary. You should keep your work environment clean if you want to stay healthy at work.

Posture

If you have poor posture at work, it can be a source of constant stress. Bad posture puts pressure on muscles and ligaments, making you feel sore, strained, and even uncomfortable. Sit with your feet flat on the floor or mat and your ankles uncrossed. Your shoulders must be relaxed, and your back must be straight.

Stay hydrated

Don’t get too wrapped up in your work that you forget to drink enough water. Drinking enough water improves concentration. It also boosts your energy levels because your body can use its nutrients. Water also helps in stress management and maintaining a constant body temperature.

Exercise

Don’t just sit all day at work. Let’s say you’ve been sitting in the same location for hours on end. Your back and shoulders are aching. Your neck and buttocks, as well. Maybe even your eyes. What should you do to soothe them?

To stay healthy, you should get some exercise. If you’re not really a fan of exercise, stretching will do. Take a quick but necessary walk around your workplace. Stretch some more before returning to work. These exercises help to relax your muscles. They can also help you relax and boost your mood.

No screens for too long

Staring at screens for long periods of time can cause eyestrain and tension headaches. I usually need 2-3 hours to translate a 1,000-word document, and sometimes, with all of the pressure on my eyes, it’s difficult to focus on this task. If you already have underlying eye problems, this can worsen them. Too much screen time can also make you less productive.

Take breaks from screens on a regular basis. If you aren’t allowed to do this for an extended period of time, you should invest in anti-screen light glasses. It might be beneficial if you also attempted to lessen the brightness of your screens.

Don’t push yourself too hard mentally

You may be a diligent worker who accomplishes all of your goals, but you are not a robot. At work, you may start to feel as though you are unable to complete a specific project. For example, to translate stories with 2,500 words per day, I divided my day into two sections, morning and evening. When this happens, it’s a good idea to take a break and come back to it later.

Don’t make it a habit to push yourself. You don’t have to. When you take breaks, you do not fail. If you can’t help yourself, let some goals go. Allow oneself extra room or space. This not only benefits your physical health, but it also benefits your emotional wellness. Obsessing over a task might have a negative impact on your mental health.

No consecutive long days

Your body needs rest. If you’ve had a series of long days at work, it’s time to take a break. You don’t want to keep putting pressure on yourself. The human body is an incredible system. It warns you when something is wrong or is about to go wrong. It’s time to take a break when you’re feeling pressured.

Work should not be a constant source of worry for you. You can maintain good health while working and enjoy what you do. All you need to do is work on your posture, diet, and breaks. You can improve your physical and emotional health in ways you’ll enjoy by changing your approach to work.