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  • Writer's pictureMATRIX PMO

8 Tips For Staying Healthy While Telecommuting

Remote work can have quite a few impacts on our health. To make sure you stay mentally and physically fit, read the following 8 tips.

1) Don’t Sit, Stand! The Medical Billing and Coding released an article that explains how being sedentary for 6 or more hours a day can increase the risk of death by 40%. This is due to the increased risk of various musculoskeletal and cardiovascular diseases, as well as some kinds of cancer. Hence, it’s definitely a great idea to invest in a standing desk. This increases not only your physical but also your mental activity, as well as your ability to focus. Only be aware that standing still all day isn’t the best solution either. A good combination is important.

2) Move That Body! As we’ve just learned a combination between sitting and standing is beneficial. An even better way to stay healthy while telecommuting is regular movements. For instance, you could get up at the top of each hour and stretch targeted parts of your body. Or plan your day with short breaks for exercises. For example, a walk in the morning, a short run during lunch break and a yoga session in the afternoon.

3) Eat Healthy! Yes, your fridge is just around the corner. But don’t make the mistake of constant unhealthy snacking! To be able to work from home is a great chance to eat healthy and balanced because you can prepare fresh meals every day. Take use of that advantage and switch from chocolate, chips and ice cream to fruits, nuts or veggies.

4) Keep Social Contact! When you work from home without any coworkers around you, you might feel lonely at some point. Make sure to get out of the house at least once a day. Go to a coworking space, walk your dog, have lunch at a public space, or go and meet with friends. It’s important to keep social contacts alive and to stay part of the community.

5) Meditate! Meditation keeps your stress level low and helps you focus on the important things in life. It can easily be done from home during your working hours. If you are new to meditating, there are a few apps out there, that help you, e.g. Headspace. A Harvard research group even found that meditation can rebuild gray matter in our brains. If that’ s no positive health impact, then I don’t know what is.

6) Implement a Daily Routine! Body and mind prefer some daily routines. For example, drink a glass of water first thing in the morning. Go for a short run and have a healthy breakfast afterwards. Get fully dressed as you were actually going to work. That prepares you perfectly for the day. Work until lunch, have a meal and go for a walk. That’s energizing and helps you concentrate. Even a little routine to finish your workday, e.g. shutting down all devices and closing the home office door, can help your brain to turn off and relax. This will also help you a lot in keeping up your productivity when working from home!

7) Work From Different Places! Working from your little home office every day can soon get boring and maybe even a little bit depressing. Change your scenery!

8) Keep Your Private Life Private! It’s tempting to just grab your laptop and work from your comfy bed all day. But then your private space and working space become one. It’s harder for your brain to turn off and relax.



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