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10 Effective Health Tips for Home-Based Workers
The perks of working from home vs working at an office or in the field are undeniable.
I know it’s not for everyone, but for a lot of people, it’s a definite life-changer.
No more panicking when the alarm doesn’t go off in the morning. No rushing baths, rushing breakfast, rushing everything else just to beat the traffic of the morning rush.
And then, there’s also not needing to look presentable before coming to work. You could literally just go to work in the same clothes you slept in the night before.
Working home-based also opens a lot of opportunities for you. You could be a remote agent or company representative. Or be an online entrepreneur. Or you can start blogging on a marketable niche just like we do. For more tips, visit KevinOcasio.com
Of course, working from home doesn’t come without its own setbacks.
It’s very easy to procrastinate when your bed or your comfy couch doubles as your workspace.
Even those with home offices are not safe. Because then, you could go the extreme opposite of procrastination and forget that you’ve actually been sitting in front of your computer and working for more than the required hours.
Home-based workers also tend to not go out in the sun for days at end.
All these and other wrong practices lead to a sedentary lifestyle which opens you up to a myriad of health risks including chronic back pains and obesity. It also exposes you to the risk of diabetes and other debilitating cardiovascular diseases.
So how do you enjoy the advantages of working from home and still keep your health in check?
Here are a few health tips that we at have picked up over the time we’ve spent working from home.
How To Stay Healthy When You’re Working From Home
1. Set up a separate working space
Having enough space for a home office is a luxury that’s not always available for everyone. Most people who work from home make do with whatever limited space is available to them.
However, devoting your working time in a place in your house apart from where you do the rest of your activities at home is widely recommended.
As much as possible, choose a quiet area that’s free from distractions.
Separate your designated areas for work and everything else. This will prep your brain to be more productive. Also, it will help you achieve that sense of balance you need to be a more efficient and effective worker.
2. Invest in an ergonomic chair
Most likely, you’ll be spending majority of your time at work sitting down. An ergonomic chair that’s comfortable and provides appropriate and sufficient back support is a wise investment to make.
You can order one online. You can also visit your local home depot so that you can try several options and decide which works best for you.
3. Get off of that comfy chair at least once every hour
No matter how comfortable your chair is, though, you’ll still need to stand up every once in a while. Too much sitting down for too long cause chronic back pain, and that’s something you want to avoid.
Another viable option that is also highly recommended is to use a standing desk instead. It’s kinder on your back and reduces long-term health risks by much.
4. Set a working schedule for yourself
Not sticking to a schedule when you’re working from home opens you up to two risks: working too much or too little.
Plus, sitting in front of your computer for too long also causes eyestrain and chronic back pain.
In addition to that, working too little isn’t healthy for your job. And working too much isn’t healthy for your personal life with your family and friend.
So what you need to do is consider the time of day when you feel you are most productive. Then, set you regular working hours around that, making sure that you have ample time for breaks.
5. Take regular breaks
One of the setbacks of working from home is the absence of mandated breaks. It’s quite easy to get so engrossed in your work that you forget you’ve been at it for hours already.
Set a timer for work and make sure to take breaks at least once an hour as much as possible.
Take a breather. Walk around. Grab a cup of coffee. Do non-work things. Not only will you be kinder to your back, you’ll also be more refreshed and ready for work afterwards.
6. Stock up on the healthy stuff
When you’re at home, it’s quite easy to grab whatever it is you find in the refrigerator or from the cupboard.
The best solution to this? Make sure that your fridge and cupboards have healthy food instead.
Stock up on fruits, vegetables, and low-fat, low-calorie food. That way, you can make sure that you stay healthy every time you grab that much-needed snack or lunch.
7. Commit to exercise or take up a fitness regimen
Exercise is one of the easiest things to neglect when you’re working remotely. Again, this leads to loads of health problems in the long run.
That’s why it’s best to have an exercise or fitness regimen that you can commit to.
Yoga is one of the top recommendations as it’s good for both your physical and mental health. There are countless other options to choose from if you don’t feel like yoga is your kind of thing.
For example, set 10 minutes at the start of your day for any form of exercises you choose. It could mean taking a walk around the block or running on your treadmill. Dancing is another time-tested form of exercise. If you’re too busy for actual dance lessons, you could do aerobics or zumba using Youtube videos as your guide.
It’s generally recommended to start your day with simple stretching exercises though. Then you can also do them in random times throughout the day.
This infographic from Washington Post suggests fun (and funny), easy to do exercises that we found to be effective.
Granted, the post targets office workers but you’ll find more advantages from doing it at home instead. For one thing, there won’t be any pesky co-workers there to judge you. Aside from your kids. Or your cat.
8. Dress up for work
Like I said at the beginning, it’s nice to wake up and not have to worry about what you’re wearing to work.
Even so, studies show that how you dress affects your overall mindset and influences how you act.
In that case, why not dress up as if your job is still at the office? You know, minus the traffic and the hassle of running up the stairs or waiting for the elevator or running into people you don’t like?
It just might influence you to be more excited and productive for work. It will also have a positive impact on your attitude towards exercise and losing weight.
9. Join a friendly online work-from-home community
No matter how much you enjoy working alone, human nature dictates that you’ll still need some kind of social connection to survive.
Since as a remote worker you’ll rarely have to go out and mingle, the next best thing is to join an online community.
We recommend looking up groups that you can identify with, like on Twitter or Facebook. It’s not necessary to choose a group consisting of home-based workers just like you. Any group that reflects your interests can be a good choice.
On the other hand, a group consisting of remote workers just like you can be more relatable. It can be nice to connect with people who have similar experiences as you.
That way, you can have chances to share experiences and best practices, give advice, etc.
It’s the healthier alternative to spending your free time watching anime or TV series reruns. 🙂
10. Don’t forget to go out more than once in a while
Despite the wonders of the internet, nothing beats personal interaction with real, live people.
We’re not suggesting you neglect work for the sake of having fun.
Regardless, maintaining a personal connection with your family or friends is also of utmost importance. It’s easy to lose track of your true priorities. Being with those you care about and who care about you can remind you of them.
Find the balance between the two and you’ll find yourself healthier, happier and all the more eager to achieve your goals.
We’ve tried and tested these and found that they work.
Whether you’re a remote worker for a company, or if you’re a budding blogger, or if you’re a business owner working hard at becoming a successful online entrepreneur, it always pays to pay attention to your health.
Use these tips to figure out a routine that works best for you and your health.
Staying healthy is your key to becoming successful. Never forget that.