Self-Care 101: How to Stay Fit and Healthy When Working From Home

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keeping healthy while working from home


Working from home has a lot of benefits such as no commute and no longer having to deal with triggering colleagues!

However, working from home can have its downsides too, particularly when it comes to your health. The plenty of snacks in the kitchen, the lack of social inspiration, and the temptation to work from your bed are all things that can sabotage your productivity.

Tips for Staying Fit While Working from Home

Start your day with some exercise

Exercise is one of the things that can help you stay active while working from home. Without a good routine it can be very easy to fall into habits that fail to prioritise healthy activities and you will begin to lose the boundaries between work and your personal life. You can begin your day by doing the following workouts:

  • Lunges
  • Jumping jacks
  • Burpees
  • Push-ups
  • Squats

You can also incorporate some stretching exercises like Yoga. Yoga can help improve your flexibility, posture, and range of motion. Additionally, stretching helps relieve joint pains that you might get from prolonged sitting.

Protect your eyes

According to a recent study, an average office employee spends 1,700 hours every year in front of a computer screen. This study was conducted way before people started working from home. To those hours, add the many times you use your phones and other digital devices.

Staying in front of a computer screen for a prolonged time can strain the eyes. Your vision can become blurred and your eyes might begin feeling irritated and start to tear. The American Academy of Ophthalmology recommends the 20-20-20 rule; this means that after every 20 minutes, you have to look at something 20 feet away for 20 seconds.

Additionally, it is advisable to use blue light filter glasses, enlarge the screen fonts and make sure that the brightness is set to a comfy level. All these tips will give your eyes the chance to recover and avoid eye strain and possible headaches.

Eat right

One of the things that can possibly mean a disaster when working from home is a full-refrigerator and snacks on hand! It can also be very easy to get tempted and frequently snack.

If you are working from home, and have a family, set a regular time to take your meals together and make sure to get back to work at the same time every day. Try as much as you can to avoid eating while at your desk. Additionally, stay hydrated throughout the day by drinking plenty of water. And replace junky snacks with healthier options such as fruit or vegetable sticks and crudités.

Get enough sleep

A good night’s sleep plays a significant role in overall physical and mental health. According to the Center for Disease Control and Prevention (CDC), a huge proportion of adults are not getting the recommended hours of sleep every night. Without enough sleep, you are at a higher risk of developing high blood pressure, stroke, and diabetes. And since sleep regulates hormones, people who get fewer hours of sleep are at a greater risk of being overweight.


Maintaining a healthy work-life balance can be hard. However, you can do a lot to help yourself such as keeping yourself hydrated, reducing sugary snacks and making time for short bursts of exercise throughout your day.

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