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  • Writer's pictureGO2 Team

Developing a Healthier Lifestyle While Working From Home

Updated: May 10

More and more people are working from home these days. It's important to stay healthy so you can do your best work. Being at home can mean you sit too much, which isn't good for your health. It can lead to weight gain, heart problems, and back pain. This guide gives you easy ways to stay healthy while you work from home.


Incorporate Physical Activity Into Your Day

Adding regular exercise to your daily routine can greatly benefit your overall health and well-being. Consider the following ideas for integrating physical activity into your work-from-home schedule:

  • Take a walk during your lunch break, exploring your neighborhood or a nearby park.

  • Set a timer to remind yourself to stand up and stretch every hour, alleviating tension and improving flexibility.

  • Schedule short workout breaks throughout the day, incorporating activities like jumping jacks, push-ups, or squats.

  • Go for a bike ride or take the stairs instead of the elevator to increase your daily movement.


Explore Online Home Workout Resources

You can find various guided exercises that can be completed with minimal equipment. Here are a few resources intended for busy remote workers:

Take Breaks

Regular breaks are crucial for maintaining good health and productivity while working remotely. Here are some tips for optimizing your breaks:


Remind Yourself to Take Breaks

Use a timer or app to remind you to take a break every hour. Pick an easy-to-use app that can automatically switch you from work to break times. It's better if you can use it on all your devices and make your own routine. We have some suggested apps for you. We've included a list of recommended apps here.


When You Are on A Break

  • Physically step away from your workspace during your breaks to help separate work and leisure.

  • Engage in enjoyable activities during your breaks, such as reading a book, listening to music, or spending time with family or pets.

  • Focus on one activity at a time during your breaks, allowing yourself to fully rest and recharge instead of multitasking.

Stay Hydrated

Remember to drink water! It's easy to forget when you're busy, but staying hydrated helps you avoid tiredness and keeps you healthy. After all, our bodies are about 60% water. Here are some easy ways to remember to drink water when you're working from home:

  • Carry a water bottle. Keep a water bottle with you and sip on it throughout the day to help ensure that you're getting enough fluids.

  • Drink water with meals. Drink a glass of water with each meal to help you stay hydrated.

  • Avoid sugary drinks. Limit sugary drinks, such as soda and fruit juice, as these can contribute to dehydration.

  • Pay attention to your thirst. Listen to your body and drink water when you're thirsty.


Maintain a Good Posture

Pay attention to how you sit or stand. Good posture can help you avoid discomfort and strain on your body. This video explains how to maintain good posture and why it's important.

Prioritize Your Mental Health and Well-Being

Mental health plays a crucial role in overall health and well-being. Unmanaged stress and other mental health issues can lead to problems such as burnout, decreased productivity, and physical health problems.


Here are a few tips to take care of your mental health while working from home:

  • Set clear boundaries between work and leisure to ensure ample time for rest and relaxation.

  • Stay connected with coworkers and friends to combat feelings of isolation and foster a sense of social support.

  • Prioritize sufficient sleep to maintain good mental health.  

Develop Healthy Stress Management Techniques

There are various methods to handle stress, such as taking breaks, exercising, and practicing breathing techniques. We recommend that you try different approaches to find what works best for you.


Give this 3-Minute Stress Management technique a try to assess and control your stress while at home.

When to Seek Help

Recognizing when to seek professional help for mental health is crucial for your well-being. Here's more information on the signs and situations that may indicate it's time to consult a mental health professional:

  • If you feel down or worried all the time, and it gets worse instead of better, you should ask for help.

  • If your feelings make it hard for you to do normal things. Like having good relationships or doing well at work or school, you might need to talk to a professional.

  • If you think about hurting yourself or ending your life, this is very serious. You need to get help right away.

  • If you've tried different ways to feel better, but they're not working, a professional can give you more ideas.


Where to Seek Help

When you've decided to get help for your mental health, a good first step is to consult your primary care doctor. They can typically recommend a mental health specialist who can address your specific needs. They can help you feel better and enjoy life more. The sooner you get help, the better you're likely to feel.

There are many websites that can help you find mental health professionals or give you free support. We have compiled a list of reputable platforms to help you find the right support for your needs.


Eat Healthily (yes, cliche as it sounds)

An unhealthy diet is arguably the biggest contributor to chronic diseases. Eating healthier can not only reduce the risk of diseases, but it can also help improve energy levels, mental clarity, and overall mental performance -- a must when working from home. Here are a few tips for improving your diet:

  • Plan ahead. Plan your meals and snacks in advance to help ensure that you have healthy options available.

  • Eat a variety of foods. Include a variety of foods in your diet, including fruits, vegetables, whole grains, and lean proteins.

  • Limit sugary and processed foods. Avoid or limit sugary and processed foods, as these can contribute to weight gain and other health problems.

  • Drink plenty of water. Drink plenty of water to help you stay hydrated and support good health.

  • Portion control. Pay attention to portion sizes to help ensure that you're eating the right food for your needs.

You Got This!

Being healthy when you work from home is really important. It's good for your whole body and mind. Paying attention to how you feel and finding ways to stay healthy can help you feel your best. That way, you can do a great job at work, even when you're at home.

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