For those just starting to work from home, the transition can be rough. You have to create a new routine and figure out how to eliminate distractions around the house. With your attention focused on all the changes, it’s easy to ignore your health.
When you work from home, your health is more important than ever. Sitting down all day can cause weight gain and create poor circulation, among other things. Being at home all day can also make you eat the wrong foods and develop bad habits like working from the couch or in bed.
If you don’t have a proper office to work from home, maintaining your health will be a little more challenging. However, the following tips will help.
1. Create a habit to brush your teeth after each meal
When you were a kid, your parents probably nagged you to brush your teeth more than you cared to hear. Back then, brushing your teeth once or twice per day probably seemed like a huge feat.
Although it takes time out of your day, brushing your teeth after every meal is the best way to maintain a healthy mouth. An experienced dentist from Sugarland, Texas, Dr. Bret Dyer, says when you allow bacteria to remain in your mouth for extended periods of time, you risk developing bad breath, swollen gums, tooth decay, and cavities.
Since overall health is intricately connected to a clean mouth, it makes sense to brush your teeth after every meal. It’s hard to drag a toothbrush to the bathroom at work, but when you’re home all day, you can easily brush your teeth at any time.
2. Don’t work from your bed all day long
Do you work while sitting up in your adjustable bed? According to statistics, adjustable bed sales have risen significantly since the beginning of the COVID-19 pandemic. It’s pretty clear that people are choosing to work from their bed, mostly because they don’t have a real home office setup.
Staying in bed probably feels like a comfortable way to work, but working on your laptop all day from bed can take a toll on your health. After a while, your back and core muscles will become weaker from not being used.
If you’re going to work from the comfort of your bed, make sure you don’t stay put for more than a couple hours at a time. Get up, go for a walk, and do some work from the kitchen table. It’s not ideal, but when you don’t have a desk, it’s better than working in bed all day.
3. Get a standing desk
You might already know that sitting all day is bad for your health. However, standing all day isn’t ideal, either. The best solution is to alternate between sitting and standing as much as possible. You can do that easily with a standing desk.
An adjustable standing desk – whether it’s pneumatic or electric – will give you the option to sit or stand at your convenience. You can pull a lever or push a button to raise your desk up high to stand, and a few hours later, you can lower your desk to chair height.
When you stand at your desk, be sure to stand on an orthopedic mat. Standing mats come in a variety of shapes, sizes, and materials. For example, you can get a large rubber standing mat, or a smaller mat made of memory foam.
Other standing mats are inflatable, like the Wurf Board. This inflatable standing mat allows you to customize how much air you put inside, which can make a huge difference depending on your preferences. The boards are curved underneath, so you can slightly rock your body while you stand. Moving your body while you stand is actually a great way to increase your concentration and attention to detail.
4. Set a schedule and create a menu for your meals and breaks
One of the best ways to prevent yourself from eating junk food or snacking all day long is to set a schedule and create a menu for your breaks and meals. Treat your workdays no differently than you would if you were working in an office.
To create a smooth workday, set alarms for your breaks. Choose a time you’d like to set aside for your breaks, and then program your phone to sound an alarm at those times each day. Take your breaks when your alarms go off and stick to your menu, and you’ll have better control over what foods you put into your body.
If you can’t see yourself following a meal plan on a daily basis, there’s a way to make it easy. Try creating your meals ahead of time and portioning them out into containers. You can put the prepared portions in the freezer or in the refrigerator and grab one when it’s meal time.
With a menu and prepared meals, eating will become less of a distraction. When all your weekly meals are portioned out, you won’t have the opportunity to consider going out for fast food.
5. Prep your meals ahead of time
In addition to scheduling your meal breaks, prepare your meals ahead of time and stash them in the fridge or freezer. Doing this will help you control what you eat throughout the day. For instance, when all your meals are ready to be heated or eaten, you won’t have any reason to eat fast food.
6. Take the nutritional supplements you need
What nutrients are you missing from your diet? If you don’t eat many vegetables, like leafy greens, you probably need to supplement with vitamins like A, K2, D, C, and B12. To solve this dilemma, find a clean source for the vitamins you need.
Put your health first
Working from home can be rewarding, but your health should always come first. Don’t develop bad habits around working from home. Follow the tips in this article to stay on top of your health.