How to Stay Healthy While Working From Home

1. Create a designated work area

“your bodily environment must be conducive to a work attitude,” says klapow. That’s why it’s crucial to keep away from sending emails from the couch and designate a place of your house for commercial enterprise, whether or not it’s a separate domestic workplace, dining room desk, or small table in the corner of a room.

Klapow says a chosen work area accomplishes numerous matters: “it'll guarantee you have got your materials effortlessly available, it's going to [indicate] to others whilst you are ‘at work’ or no longer, [and] it's going to cause a running mindset,” he explains.

When choosing a place of your private home to work in, consider factors like place, lighting, noise level, and bodily consolation.

Choose a clean, quiet spot with minimum distractions, then tweak the gap on your liking: make sure your chair is cozy, flip your table to face the window, prepare your paintings materials, display framed pictures, and upload some greenery.

2. Schedule your day

It’s critical to create a structure for your day; even a loose outline can help you stay on task and prioritize your workload.

First and foremost, set clear start and finish times for your workday, advises Klapow.

“Your at-home workday may be shorter or longer than a workplace workday, but it [still] needs to have its own set schedule,” he says.

That includes scheduling a lunch break and time for meetings and phone calls, plus realistic but adjustable windows of time to accomplish the most important items on your to-do list.

When creating your schedule, consider the time of day you feel most energized and alert, as well as the time of day you feel most sluggish or prone to distraction, then organize your tasks and breaks accordingly.

3. Prep meals and snacks

“Nutrition is very important to staying focused, energized, and productive throughout the day,” says Jennifer Glockner, R.D.N. and creator of Smartee Plate. “It’s hard to concentrate and be productive when you’re hungry or your blood sugar is low,” she explains.

Much like eating healthy at the office, Glockner says the key to eating nutritious foods at home is to stock your kitchen with healthy foods and meal prep.

“Limit sugary drinks and foods, such as refined carbs (for example, white bread and baked goods), that will give you a quick energy boost, followed by an insulin spike and consequent low blood sugar in about two to three hours,” she explains. “This can lead to a lack of concentration and feeling jittery, sweaty, or hungry.”

3. Schedule a workout into your calendar

It’s easy to skip workouts when you’re hustling from home, but making time for a solid sweat session has myriad mental and physical health benefits.

Aside from improving your overall fitness, research shows that regular workouts can also help lower your stress levels and increase your energy, which in turn, can help you stay focused and disciplined.

The key to making a workout happen at home is to put it on your calendar, the same way you would schedule a work meeting. “Don’t assume that because you are home you will just work out,” Klapow cautions.

4. Relax… within reason

Working from home means you have the luxury of taking an occasional break without having to keep an eye for your boss.

If you’re not careful, though, a well-intentioned mini-break can easily turn into a Netflix marathon or hours-long nap.

If you need a break, “relax but don’t nap,” Klapow advises.

Instead, do something calming that won’t cause you to doze off: Cook a healthy meal, free-write or draw in a notebook, take a brisk walk, or do some yoga.

5. Sit down to eat

It’s normal to plow through your workday without stopping to refuel, but according to Glockner, scheduling time for breakfast, lunch, and dinner can actually help facilitate your productivity.

Why? Because “skipping meals may lead to fatigue and consequent lack of concentration,” she explains.

Not only that, but eating a full meal can help prevent you from mindlessly grazing throughout the day, Glockner says, “which is especially important due to easy access to the kitchen at home.”

While you do sit down to a meal (at your kitchen table, not your work desk!), shut down your electronic devices and practice mindful eating: Take small bites, chew your food thoroughly, and notice the flavors and texture in each mouthful.

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