7 ways to work to improve your health while working from home

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Millions of people left the office and started working from home when COVID-19 started.

The change has been welcome for many, with 66% saying they would prefer to work remotely full-time even after the pandemic is over. Another 33% say they would appreciate a combination of in-person and remote work.

It turns out that increased job flexibility can significantly reduce anxiety in your personal and professional life. If you manage your time wisely, working remotely can even allow you to better take care of your mental, emotional and physical needs. However, not everyone thrives working from home. As the pandemic drags on, the lines between your work and home life can blur and stress levels increase.

Fortunately, a simple shift in priorities can help you feel good again and dramatically improve your health and happiness. Change your habits and your life for the better with the 10 tips below.

1. Establish a workspace

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Anyone who has worked from home for even a day knows how distracting their surroundings can be. From noisy kids to barking dogs to laundry in the dryer, there are a thousand and one things to grab your attention and distract you from work. This is why it is so important to establish a dedicated workspace, ideally behind closed doors.

Whether it’s a home office or a small corner of your bedroom, creating and maintaining a calm space is essential to maintaining your mental and physical health. If you still can’t concentrate, consider working in a public space like a coffee shop or teahouse. Sometimes all it takes is surrounding yourself with other remote workers to light a fire under your ass and get to work.

2. Stick to a schedule

A flexible schedule allows you to customize your workday and choose hours that support your responsibilities. However, it also leaves a lot of room for procrastination. If you find yourself starting too late, taking frequent breaks, and working into the wee hours of the morning, it’s time to rethink your routine.

Restore predictability by starting and finishing work at the same time each day. You could even take breaks at the same time to further simplify your work day. That way, you don’t have to rework your diary — and rewire your brain — to accommodate an ever-changing schedule.

3. Invest in ergonomics

Do you have back pain every time you get up from your desk? Maybe your neck and shoulders are sore. If so, you’re probably due for a new office chair.

Invest in an ergonomic model that promotes good posture and get a footrest if your hips hurt. Make sure your desk height allows your arms to rest at a 90 degree angle and keep your monitor at eye level. Your keyboard should be at arm’s length to support your shoulders and spine.

4. Try meditation

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People have been practicing meditation for thousands of years, and when you consider the benefits, it’s easy to see why. This mind-body medicine can give you a sense of calm, peace and balance like no other. Meditation can also improve focus and concentration, which can easily increase your productivity. Even a few minutes a day can do wonders for your mental health, so why not start today?

Download an app for guided meditations or spend a few minutes with your eyes closed, just focusing on your breath. You will be amazed at how good you will feel afterwards.

5. Use an air purifier

Some people spend up to 90% of their time indoors and that was before the pandemic forced everyone to stay home. Now you could spend all day indoors. Many people are concerned about outdoor air quality, greenhouse gas emissions, and pollution, but the air quality of your remote workspace has an even greater impact on your health.

An air purifier can relieve symptoms and help you breathe easily, whether you have pre-existing respiratory issues or just barely suffer from allergies. Some even eliminate viruses and volatile organic compounds like formaldehyde and benzene, which are toxic and carcinogenic.

6. Get up and move

Did you know that sitting for more than 30 minutes can increase your risk of diabetes, weight gain, depression, dementia, and even cancer? This is alarming news for people who sit in front of a computer screen all day. Getting up and moving every half hour or so is crucial, whether you’re working from home, in a coffee shop, or in the office.

Set a timer to remind yourself to get up and stretch. A few simple toe touches or sun salutations will suffice. However, if you can walk around the block, you’ll likely notice even more drastic improvements in your physical and mental health. Do what you can, when you can, and you’re sure to see a difference.

7. Join Virtual Happy Hour

Some people never talk about it, but working from home can be incredibly lonely. Unlike a physical workplace, there’s no communal break room or opportunities to chat with colleagues you pass in the hallway. Take the kids, pets, and spouses out of the equation and it’s just you and your laptop, sitting alone in a quiet room. It can get pretty daunting after a while.

That’s why it’s so important to invest in virtual connections, even if you’re hesitant at first. Sure, meeting new people on Zoom can be awkward, but you shouldn’t let that stop you from making friends. Join virtual happy hours, game nights, meet and greets, and any other fun work events organized by your employer. Chances are you’ll feel happier and more connected once you can spot a few familiar faces during weekly or monthly get-togethers.

Conclusion

A healthier, happier work-from-home life starts and ends with you. Take control of your schedule and regain that oft-coveted work-life balance by investing in your mental and physical health. The more diligent and disciplined you are, the better. Stick with it and keep building healthy habits. If you are consistent, you are sure to see the benefits in no time.

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