Wellness Tips for Working at Home

Working from home is going to have its challenges and finding a new routine is important to staying healthy. From the moment you wake up to start your day you want to be consistent. Start your workday at the same time every day, to help you stay focused on your work and to get the job done efficiently. You will want to set boundaries with others and yourself. Try to not become easily distracted by your home environment and try not to burn yourself out by being glued to your computer screen. You should be listening to your body when it needs a break. You may also want to dedicate some time away from electronics.

Begin by finding a dedicated workspace that allows you to concentrate and focus. You may have to be creative with your dedicated workspace, particularly if you do not have a separate room. Seek a quiet area away from the family or entertainment room. Aim for a space with a window to increase natural sunlight exposure.

Avoid strain and pain by finding a comfortable desk or tabletop that helps with your posture as well as a chair that supports your back. If you are new to working in an office setting it is important to acknowledge when it is time to stretch to avoid any neck or shoulder pain. Buying a standing desk may be an option, but if not, you will want to try standing every hour.

Get your body moving by taking breaks within your schedule. Try to include 30 minutes of walking or jogging once or twice a day. Experiment with exercises near your workspace like wall sits, wall push-ups, crunches, and yoga stretching. Other activities to consider on your break include yard work or preparing food for a variety of meals. You could even join Penn State Extension's Everybody Walk Across Pennsylvania, a free virtual walking program to help maintain a healthy lifestyle and increase more exercise.

Focus on brain boosting snacks and nutritious foods. These foods are going to make you feel satisfied, help you feel fuller longer, provide few calories, help maintain a healthy weight, and give you a boost of energy to better job performance.

• Avoid eating at your desk as much as possible. Think as if you are in the office and try to stick to that routine.
• Grab a bowl of blueberries to snack on or put into a smoothie as a sweet treat. Studies show that blueberries improve thinking and memory skills.
• Have plenty of whole fruits and vegetables on hand like apples. Apples provide natural sugars that will help with boosting energy levels and could help with any sweet cravings. Try pairing an apple with a protein source like nut butters.
• Nuts are also a part of a healthy snack. Most nuts are rich in vitamin E and provide healthy fats. Something to keep in mind about nuts is that they are high in calories so watching your portion size is important. Aim for a small handful of nuts to snack on.
• Hard boiled eggs are an easy grab-and-go food item that are handy to have in the refrigerator. Eggs are a high-quality protein and can also help with improved memory.
• Another brain health snack is whole-grain crackers and cheese. Whole grains help keep energy levels consistent and pairs great with a protein source like cheese.

Keep water nearby to help stay hydrated. Try to stay away from sugary sweetened beverages. Drinking plenty of water will help keep you alert and improve your mood. Drinking water is not the only way to stay hydrated. Fruits and vegetables like cucumbers, lettuce, celery, zucchini, and berries contain high amounts of water. Drinking plenty of water can help reduce sugar cravings and aid in weight maintenance. Other reasons to drink water include reducing headaches and migraines as well as preventing constipation. Try to keep some type of water bottle near by and refill it throughout the day. If you do not like the taste of plain water, try adding a wedge of fruit like lemon, lime, or orange to improve the taste. Other healthier drink options include flavored water, tea, sparkling water, and seltzer water with little to no calories and added sugars.

Make sure you are setting boundaries by ending your workday when advised. Separate yourself from work by the end of the day. It can be easy to work extended hours because there really is no distinct end to the workday. Setting boundaries helps both your mental and physical health. Let your boss and coworkers know what hours you are working throughout the week and communicate when you will not be available. Within these boundaries it is also important to consider leaving time for family, friends, and life when you leave work. To enjoy the hours left in the day to relax and unwind, you need to step out of work mode. Through time you will find a routine that works best with your schedule and environment.