12 Great Ways to Stay Healthy as a Remote Worker
Working from home is awesome. I enjoy working the entire day in my pajamas just as much as the next person, but in all seriousness, this lifestyle goes much deeper than that.
Health is a major factor in remote working.
Realistically, any sedentary lifestyle requires some measure of additional planning, but remote working comes with extra temptation that must be addressed. Here are 12 resourceful ways to enhance your health in your remote journey!
1. Avoid Passive Snacking Because You’re at Home
I’ve found that when working at home, my tendency to snack can elevate to serious levels of fruit loop induced gluttony. I’m no psychologist, but I believe there’s something about positioning myself near a consistent source of food which weighs heavily on my mind when I’m sitting at home. Maybe it’s just nature. Whatever it is, be aware that it does exist and fight the temptation to overindulge.
2. Traveling is Not an Excuse to Go Crazy
I travel quite a bit. It’s easy to fall into a trap of believing that for a limited time of travel, a bad diet is okay when in reality, it’s not. According to this great article, the Journal of Occupational and Environmental Medicine says that increased travel in business people can cause a host of health related issues including high cholesterol and blood pressure.
Travel is a great opportunity to expand your horizons, but not at the expense of your health. Get your travel snacking and fast food eating under control.
3. Safe-Guard Your Mind from Loneliness
Spending too much time at home can lead to a lifestyle of social isolation and ultimately, cause numerous issues regarding your health both mentally and physically. This post on the Time Magazine blog states, “social contact can have profound physiological effects. Simply holding a loved one’s hand lowers blood pressure and reduces pain, for example. Studies show that lack of affectionate physical contact is associated with higher levels of stress hormones and inflammation.”
Our team at Sqwiggle keeps in touch all day to reduce loneliness among team members. Remote working can become an increasingly lonely lifestyle and if not addressed, can lead to depression and physical distress.
4. Get Your Company Involved
It’s important for any company with remote employees to deeply understand the unique needs and daily struggles of their workforce. Conversely, as a team member, it’s your responsibility to work with your employer to make your remote experience as positive and enjoyable as possible.
In this great article, writer Adam Bluestein tells an amazing story of an innovative team of software developers in Massachusetts who ultimately decided to spend their summer together in Brazil. The awesome initiative would’ve never have happened if the employees wouldn’t have pushed the issue and created a compelling case to their boss. It’s in everyone’s best interest to promote employee happiness among the team and this is definitely true for remote teams.
One key to any fitness or health initiative is proper measurement to ensure progress is being made. Tools like Fitbit and Nike Fuel Band are a great start to track your steps, calories and total mileage while walking or engaging in physical exercise!
6. Find the Ways Remote Working Can Promote Health and Use Them
Remote working comes along with certain freedoms that classic offices can’t afford. One of those freedoms is the ability to shift your schedule and work exercise and health related activities into your daily flow. My perfect day consists of exercise in the mid-afternoon, followed by smoothies throughout the day using my NutriBullet. Find your perfect rhythm and jump in!
7. Educate Yourself and Know the Risks
One core part of any new lifestyle is knowing the health risks involved and remote working has several of them. Get your hands dirty and do some research to learn about other’s experiences. Remote work is still a fairly new concepts so it takes proper study to really know what you’re getting into. Quora is a great resource to get started.
Standing desks are the new craze among remote workers. According to this article, “a 2010 study by the American Cancer Society found that women who sat more than six hours a day were 37% more likely to die prematurely than women who sat for less than three hours, while the early-death rate for men was 18% higher”. Standing for the majority of your day is a great way to keep your muscles engaged and your metabolism moving.
9. Experiment and Get Involved
One way to stay active both mentally and physically is to seek out the latest innovations in the world of health. Testing equipment and techniques, then finding out what’s possible and relating those findings to your particular situation is an awesome way to stay healthy and vibrant within the fitness community. Getting involved with others who are excited about health and innovation can naturally keep you accountable and improve your livelihood over time.
10. Spend More Time Outside
Remote work does come along with the freedoms mentioned above but, those freedoms should be used well. Sometimes, it’s nice to step outside and smell the fresh air. This article by the Harvard Health Letter makes the point that spending more time outside carries several key benefits from more increased levels of vitamin D to concentration and mood improvement. Needless to say, being outside the house is nothing but a good thing.
11. Maintain Good Posture
Posture carries big weight when it comes to your overall health. The Kansas Chiropractic Foundation states, “Without good posture, your overall health and total efficiency may be compromised. Because the long-term effects of poor posture can affect bodily systems (such as digestion, elimination, breathing, muscles, joints and ligaments), a person who has poor posture may often be tired or unable to work efficiently or move properly.” Posture is important so maintain healthy posture and thrive!
12. Keep Your Workspace Consistent
Stress can play a big part of everyone’s professional career but it’s not ideal. One key factor in workplace stress is a space that is contrary to the way you work. I’m not saying that a messy office is wrong. Actually, the opposite! Keeping your space consistent with your workflow is important to enhancing productivity. If you’re a chaotic worker that thrives in a messy space, then by all means, keep your space messy! The goal is to stay consistent in your work environment and reduce the stress that a strange space can bring.
No matter what you do as a remote worker, the goal of staying healthy and vibrant is core to the success of your journey. Keep lean and monitor yourself regularly. Involve others in your daily activities and stay away from the natural reclusive behaviors that remote working can bring. If you follow my steps and add some steps of your own, remote work can open you up to amazing levels of freedom and happiness!
Photo Credit: Drewski Mac