Staying Healthy While Working From Home
Working from home as a certified coach or trainer is probably the most enviable of office environments. It can usually allow a certain degree of flexibility in your schedule and the possibility of spending more time with family. However, losing a workplace outside of the home can have a detrimental effect on our health. One of the biggest problems of working from home is inactivity.
Excessive sitting can affect your metabolism, increase blood pressure, blood sugar and cholesterol and lead to weight gain. Remaining in one posture for hours at a time can also affect the muscles in your back, neck, hip flexors, hamstrings and calves.
Take Advantage of Your Breaks
Just because you work at a desk doesn’t mean you are glued to your desk all day. Get up at least once an hour to walk around. Go to the bathroom. Get a drink. Check-in with your family or roommates. Just make sure you don’t take too much time away from your work!
Also, use your lunch break as an opportunity to get moving. It’s tempting to sit and relax on your lunch break. But, by lunch, your body can benefit from a short walk. You don’t even need to go far for it to be effective. If you live with a spouse, partner, or other family members, you can invite them and make a daily routine out of it.
Stretch or Move at Your Desk
Whatever you can do to move while in place will help your body stay active and healthy. Build exercise into your routine. You can use your smartphone or watch to set a timer or reminder that you have been sitting too long. You need a quick break more often than every hour. Take 30 seconds to stretch. Touch your toes, do some quick jumping jacks, or even sit-ups.
Set-up Your Office and Desk for Success
Organizing your workspace can help you keep more active. Many researchers have highlighted the benefits of a standing desk. If a standing desk isn’t in your budget, or wouldn’t fit into your workspace, there are many other ways that you can ensure your office and workspace are designed with your physical health and wellness in mind.
If your desk doesn’t, don’t be discouraged. Stand when you can. For example, make all phone calls while standing. Try sitting for 30 minutes and then standing for 30 minutes.
Make sure your back, knees are hips are supported by your chair by adjusting the height so that your hips and knees are at a 90-degree angle. If your chair has armrests, make sure they support your elbows and forearms in their natural bent position. Ensure the height of your computer is level with your eyes so as not to place strain on your neck and shoulders from looking down. Your desk should be well lit, too, so your eyes don’t get tired.
Schedule and Participate in Active Meetings
Getting out of the house on a regular basis is important when you work at home. A great way to incorporate exercise into your work schedule is by arranging an active meeting. Next time you need to meet with a client to brainstorm, why not do it outdoors and get some exercise in the process?
Capitalize on Your Time Outside of Work
Just because you work at a desk for eight hours a day doesn’t mean you have to go home and sit in front of the television for another eight hours. Find ways to work active time into your life outside of your work with clients. If you feel comfortable and it has been set up for safe social distancing, take an outdoor fitness class, hit the gym early in the morning, or go for a walk with your family in the evening.
