The world of work has been changing at an unprecedented speed over the last few years. There is so much pressure worldwide to implement remote work solutions, so that the company should not see any growth or production issues, even during this pandemic time. People have accepted the terms and started with work from home but how healthy is it a big question? The traditional work to gym commute is thrown off if you are forced to work from home. In addition, you probably find yourself sitting in an easy chair or a home office all day long, not walking to offices or taking stairs to lunch, rather consuming packaged food items loaded with trans-fat and avoiding nutritious food altogether. You might be finding yourself at a loss for ways to stay active and healthy at home.
Working from home may sound like a dream – avoiding rush hour, taking calls from the couch – but telecommuting can quickly lead to a sedentary life. It may take some creative thinking and self-discipline, but it’s important for both your physical and mental health to remain active even when working from home.
Are you wondering how to avoid turning into a lazy blob while working from home? You’re for sure not alone in wanting to tackle the challenge of wanting to slide over to your couch for some Netflix after the hectic workday, but also wanting to get in shape. Your eyes and constant blue light from the monitor will make your mind go haywire, and you will find it difficult to sleep during the night even when you want to.
Working from home comes with heaps of health benefits, in our opinion, like being in control of your schedule and a chance to focus on healthy eating habits.
It’s high time to make a transition that may seem difficult but is certainly applicable:
1. Keep track of NEAT
If you have not incorporated your smartwatch or fitness tracker into your life, it’s time you dig the device out of your pile of clothes! NEAT or Non-Exercise Activity Thermogenesis is the amount of energy or calories exhausted from all activities beyond sleeping, eating, and exercising. It’s easy to track your activities, especially when you are literally working and eating in front of the laptop and making the least possible moment possible even after you have finished working to move, by watching Netflix. It will eventually take a toll on your health. Your smartwatch will help you understand your movements.
2. Be accountable for yourself
First and foremost, stick to a routine that includes your regular exercise. Whether it’s an early morning workout to get the juices flowing or a post-work jog on the treadmill, building exercise into your daily planner can help you stay on track. Keep yourself fit and exercise for 30 to 60 minutes of moderate-intensity exercise for 5 days or you can also opt for 20-60 minutes of vigorous-intensity exercise for 3 days a week. Follow this religiously. These are just guidelines, it’s better if you set up a goal and stick to it. You can check out with personal trainers online for an effective workout schedule. Accountability is critical and even after work from the home benefit you need to keep yourself fit and healthy. Exercise should be part of your lifestyle, no matter outside or inside the home taking online yoga classes or following aerobic exercise.
3. Get up every hour from your workstation
Take a break walk around; incorporate a “nature” break when working from home. Set a goal for yourself to reach ten thousand steps each day, and follow it with honesty. Include a few strategies to get up and have a glass of water, or water plants you kept in your balcony, also talk on mobile while walking outside in fresh air or even going through a small-space body-weight routine to complete while on meetings that keeps you near your desk. Complete your house chores when you are not working do not spend that time on TV or mobile. It’s important to burn energy and you can find your stiff joints thanking you, as it doesn’t like staying in one position for long. Being sedentary for long periods is not good for your health. Even if you’ve done your exercise routine for the day, sitting at a desk for hours on end can put you at increased risk for heart disease, Type 2 diabetes, obesity, and high blood pressure.
4. Mental health is equally important, stay-connected
Yes! Work from home can hugely affect your mental state, as you are totally cut off from being a social person. No next desk working buddy, no laughs and enjoyment during lunch hours, no bus or metro buddy to exchange talks with, no real-time with a boss or other business associates, no office fun time, no proper dressing-up, etc. makes you dull and disassociated. But digitalization has made this so easy for us. Take out time and try spending time with your family and friends on WhatsApp or Skype. Stay connected with your near and dear ones as they are your real strength. You can also take up online classes for recreational activities that you prefer. Learn some musical instruments, drawing or dancing lessons. There are plenty of ways; all that is required is for you to move forward. All this is important to keep your mental health at its best.
5.Eat a healthy diet
No matter how much workload you have, you must find time to have a nutritious diet. Have proper meals, and do not skip breakfast because you are late for the morning meeting. Include lots of fruits, vegetables, whole grain, and low-fat dairy products. Do not have a habit of eating oily chips or deep-fried food in front of the laptop. Rather look for more and more options that’s filling and healthy. Keep fruits near you, they are best to have a healthy snack whenever you are hungry. And always keep yourself hydrated. Water is the best beverage choice, but drinking moderate amounts of coffee and tea is also acceptable. It is best to avoid sugary beverages, such as sodas, energy drinks, and fruit drinks.
The nature of work is changing. With companies and governments around the world issuing guidance for employees to avoid contact and work from home, the way we work is being disrupted. There is strong research showing that moderate, regular exercise helps boost the immune system, and ensures that the rhythm of business doesn’t take over what had previously been times for exercise. Ensure to inculcate healthy eating habits, stay hydrated, have a fun time with family and friends, and exercise will also help you make good progress.
