8 Tips to Try to Maintain Health While Working from Home

Working from home has been put into the spotlight during the global pandemic but it is hardly a new phenomenon. Both employees and employers have realized that this approach to work has many benefits, including improved focus and boosted creativity. However, it also has some drawbacks, mainly concerning one’s health. With that in mind, here is what you can do to maintain your health if you’re working from home.

Set up your home office properly

First and foremost, you need some sort of workspace. Having a separate room is definitely the best option so if you can convert a guest bedroom into a home office, consider this move. If not, you are not without alternatives. Find a spot that is a bit secluded from other household members so that you are not distracted. In case nothing else but the busy living room is your option, use a room partition and noise-canceling headphones that will help you focus.

However, you also want a comfortable office that will support your health. Therefore, look for ergonomic equipment. First of all, you need a good chair that will provide support for your back, neck, and limbs. Then, consider a height-adjustable desk as that will allow you to spend a part of your workday standing, which can be great for your wellbeing. Lastly, gadgets like ergonomic keyboards and mouses are also a good addition.

Maintain a work-life balance

No matter if you’re able to have a separate office or not, having a work-life balance is vital for staying healthy when working from home. With that in mind, you want to set some boundaries for your housemates and explain that you are not to be disturbed during your work hours. That way, you will be able to concentrate on your work and meet all deadlines.

On the other hand, it’s also important for you to set work hours for yourself. That means that you should not allow work to disturb your private life either. Turn off all work-related notifications at a specific time and focus on your hobbies and spending time with your family. Don’t think that, just because you work from home, you need to be available 24/7.

Eat healthily

When working at home, you get to set your own hours. As that might mean that you want to get things done as soon as possible or do more than is necessary, you might be tempted to skip meals. Don’t let yourself overlook breakfast or lunch. Set a specific time for your lunch break and try to leave the office during this time.

In terms of what you should eat, you want to stay healthy. Make sure your meals include fruits and veggies, whole grains, and dairy products that are low in fat. Lean meat, poultry, fish, eggs, beans, and nuts are all necessary in your diet. Moreover, if you don’t have time to prepare your own meals, make sure you order from delivery services that offer healthy options.

Stay hydrated

Water is just as important as food. You need to stay hydrated throughout the day in order to be healthy. Dehydration can lead to mood swings and constipation so don’t forget to sip some liquids while handling your tasks.

Women are recommended 11.5 cups per day while men need some 15.5 cups but it can all depend on the person and how much water they lose. Have a bottle of water nearby that will help you keep hydration on your mind. While water is the best option, you can also drink coffee and tea in moderate amounts while steering clear of sugary drinks.

Exercise on a regular basis

As you’re working from home, chances are that you don’t get enough physical activity. By going to the office, you’re walking for at least a few minutes even if you go by car. You might also have to walk over to your colleagues’ desks several times a day. However, if you’re working at home on your own, you’re simply not moving as much.

To stay healthy, you need to keep moving and work out regularly. If you don’t go to a gym, you can work out on your own by following YouTube tutorials. While these instructions can be very useful to stay in shape and tone your muscles, you also don’t have guidance, which can lead to injuries. In case you need help with rehab and recovery, you can always turn to experts for physio in Canberra if you live in Australia. Moreover, you can also stay active by turning to some of your favorite activities like swimming, cycling, and hiking.

Remember to pamper yourself

Without a definitive end of the workday, you can be tempted to keep on working for the majority of the day. But it is important to not overlook dedicating some time to yourself, your hobbies, and self-care.

Take some time out of your day to have a bubble bath. Take an hour off to read a few chapters of a book you’ve been planning to start. Try knitting, painting, or sculpting. Book an appointment at a local spa. Pampering yourself comes in various shapes so you can surely find a way to relax and take your mind off work.

Don’t forget about your social life

Additionally, you don’t want to neglect your social life either. For starters, working from home means that you don’t get to see colleagues in person every day. While you might keep in touch online, it’s simply not the same.

Furthermore, you don’t want to forget your friends. Have standing dates when you will meet and talk about what’s going on with you. Being isolated and not talking to people can have a detrimental effect on your mental health so don’t forget about socialization.

Consider practicing mindfulness

Finally, if you’re feeling the pressure of working from home, you can consider practicing mindfulness. This practice will have you focusing on what is happening at the moment and blocking out negative thoughts and feelings. Mindfulness can help you be more objective and make rational decisions when it comes to your work and your personal life.


If you happen to be working from home, you need to be aware of how detrimental it can be to your health. Keep the above-listed tips in mind if you’re looking to maintain your well-being.

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