There are some significant benefits to working from home but there are also bad habits that people may have but not be aware of. Anna Langridge from 1FitLife opens our eyes to ways of achieving wellness and balance in a home office.
When working from home we need to look at wellness fundamentals, such as eating a nutritious diet and getting regular exercise to avoid musculoskeletal issues. However, it is also important to address the psychological and social challenges of remote working, such as loneliness, managing stress, maintaining motivation and blurred lines between a person’s job and home life. In this article, we explore how to maintain optimal wellness while working from home.
To achieve a healthy balance and feel energised and motivated when working from home, review what you’re currently doing and what small changes you can implement.
Hydration. Have a large glass of water on your desk and take regular sips. Hydration is key for concentration and mood swings. Keep the number of caffeinated beverages below 3 per day.
Healthy Eating. Eat light and healthy meals as this will keep your energy levels high. Avoid overloading on carbohydrates and have your meals planned the night before so you aren’t tempted to snack and graze throughout the day! Remember that you’re sat down most of the day so won’t be burning as many calories as you would if you were moving around.
Workstation. Review your office workstation for good posture. New Forest Physiotherapy Clinic have information on their website on how to set up a workstation to achieve good posture.
Keep work separate. Try and have your workstation in a room where you can close the door on it at the end of the day. This will help you fully switch off, avoid further stress and keep the temptation to log back on to your computer at bay.
Time out. Take regular breaks away from the workstation and get some fresh air. You’ll be much more productive. If you’re not a video call consider taking a phone call whilst moving around the room to realign your posture and reset your mind.
Social. It would be very easy not to see another person for a long period of time if you work from home and live on your own. Make arrangements with friends throughout the week so that you have plenty of social interaction.
Exercise. Pilates is a great form of exercise to achieve great posture and correct poor alignment. Mandy Henderson is a Dorset based Pilates Instructor who specialises in postural correction. “For me, Posture is Key to a balanced body which enables us to move in the most efficient way, with good alignment and therefore less wear and tear on our joints. I support people through detailed observation and feedback. I am constantly researching and discovering new ways to break down an exercise so that my clients reach the ‘light bulb’ moment”. Mandy offers workshops and free YouTube tutorials on how to improve posture.
Routine. Design your routine and be disciplined about following it. Set your alarm for the same time each day, get some fresh air, exercise, shower every morning and make yourself feel good, tidy your home, making sure your workstation is organised and well designed so you don’t feel distracted by it.
Practising wellness. Practice mindfulness and do regular stretches to help alleviate stress and tension. Sitting for long periods of time whilst on a computer can have a huge impact on your posture and alignment. Practice different stretches whilst sitting at your desk or standing every 20 minutes or so to relieve any tightness. Mindful sessions during your breaks are also a great way to deal with stress and offload any worries. The Mentor 360 app has plenty of options for you to try.
Work/life balance. Make sure you maintain a work-life balance as it’s easy for your home life to be impacted by your work being in your home environment.
For further information and support on wellbeing when working from home visit:
Mandy Henderson – postureiskey.com
New Forest Physiotherapy Clinic – http://www.newforestphysio.co.uk/how-to-improve-your-posture-at-work/
Mentor 360 – https://www.mentor360.com/the-hub/ to become more self-aware and learn new habits.