As a way to prevent transmission of Coronavirus or COVID-19 in office settings, the Work From Home (WFH) has been implemented. However, the transition from working at the office to your home may have its own challenges — especially if you are used to working in teams. This makes you have to adjust to the ‘New Normal’ era.
Spending your working hours at home for days or even months may trigger stress and other health problems. In this article, Smarter Health will share health tips to maintain your health while working home during this pandemic. Read on to find out more.
1. Consistent Sleep Schedule
Adult people need, at least,7 to 8 hours of sleep at night. You should try to maintain a consistent sleep schedule during your WFH schedule.
According to W. Christopher Winter, MD, the president of Charlottesville Neurology and Sleep Medicine in North Carolina and author of “The Sleep Solution,” says in Everyday Health, when you stay home more often, your sleep schedule can change as you try to adjust.
Regulating a consistent wake-sleep time every day is a highly important aspect of self-care. That is why you should maintain your sleep quality to avoid having headaches or as much as possible maintain the quality of your sleep to avoid dizziness or large fluctuations in your day-to-day energy usage.
You may be tempted to take a nap when you do not have work in the evening. If you want to take a nap, try taking a nap for 20 minutes. Set your alarm to wake you up on time.
2. Work-Rest Balance
Try to avoid to-do lists that may trigger stress. You should know and understand what you want to achieve today and when you will work on the project. A to-do list will only make you stressed out and not give you time to rest — which will slow down your work.
Sharon McDowell-Larsen, PhD, an exercise physiologist and trainer at the Center for Creative Leadership, says in Everyday Health that you should be careful when working from home since you may be working on a different schedule than you normally do in the office. This means that you have to keep a balance between work, rest, and sleep.
3. Organize Your Workspace
When working in the office, there are desks and chairs available that will really help you while you are using your laptop, computer, or just checking reports. However, WFH makes your workplace more flexible. You are free to decide where you will work, including the kitchen.
However, having an actual work desk can make you more confident, energized, and more focused, says McDowell-Larsen. You may take advantage of a table, chair, or sofa in your house.
Having an organized and clean workspace can also increase your motivation to work daily even at home. This will give you a sense of self-care and care about your job.
4. Create a Routine Before Your Start Working
You can try by making a routine as if you are actually leaving your house to go to work. The morning routine that you do such as showering, getting dressed, and having breakfast can send messages to your brain. Sit on the terrace with a cup of coffee in the morning. You can also walk around the house, do yoga, or read a chapter of your favourite book. Think of it as the “transition” time before you start working.
5. Put On Casual Outfits
You should wear comfortable clothes while working from home. Then, do not forget to take a shower and style your hair as if you are working in an office.
Despite the fact that you can wear pyjamas all day long when you are working from home, a simple activity to get you ready in the morning is a vital part of self-care that will help your transition more smoothly.
You do not need to wear a full work outfit from top to bottom, but you should keep it casual. This can be very fun even if you work at home. Preparing for your day will send a signal to your brain that it is not the weekend and you are not sick. It will keep your mind ready to work.
6. Set a Healthy Lunch Menu
While working at home, you may snack more often than usual. And you do not seem to turn to vegetables and fruits to accompany your lunchtime.
You may crave more for junk food and snacks when you work from home — especially if you are feeling stressed. Instead of eating junk food and snacks, it is best to think of a healthy lunch menu as another form of self-care. A healthy diet will meet your daily nutritional needs and fulfil your daily energy.
Prepare your lunch before lunchtime. You can look for simple yet healthy lunch recipes if you do not have much time. Additionally, make sure that you stay hydrated by keeping a drinking bottle by your desk.
7. Refresh Your Mind and Body with Exercise
Regular exercise provides a myriad of benefits for your overall health, including a better immune system that will make you feel fresher so that your day will be more productive. You can try to stand and move around for 15 minutes. This can improve your mood and help you think better and more focused.
If you feel tired, and have trouble concentrating, it is best to step away from your desk for a few minutes and get some exercise. This will recharge your energy.
8. Sign Up for Online Fitness Classes
Arranging an exercise schedule is another simple self-care method. Nowadays, a number of gyms and trainers offer online classes. You can stay healthy even when you have to “isolate” yourself at home.
You can also participate in online sports communities. Psychologically, you will feel loads of excitement when you join a community. Even if you’re alone in your room, following an instructor who cannot see you behind your phone screen — knowing that other people are doing the same thing can give you a different feeling. It makes you feel part of a group.
9. Indulge in Your Favorite Activities
Doing your favourite activities, such as watching movies, wearing face masks, or simply lying around in bed until noon are also other forms of self-care. This will help you to prioritize yourself in your daily life — especially when working from home.
WFH’s healthy tips are all about finding healthy ways to entertain yourself, setting priorities, and creating a structured routine.
When no one knows what lies ahead, these give you the sense of control that you need and turn your work moments into meaningful and fun activities. Make your WFH moment an opportunity to take care of yourself and build a stronger foundation for yourself and your family.
Do you have any physical or psychological health problems while working from home? Find specialist doctors from home and abroad through Smarter Health. With Smarter Health, you can do a teleconsultation with your choice of doctor whenever you need it.