Working from home has become the norm during the pandemic. As of October 2020, 24% of workers have been exclusively working from home in the UK. In this week’s guest blog post, Riley June shares a few tips you can try to help you be an active remote worker.
Convenient vs. healthy
While remote working may be convenient, since you don't need to wake up as early and commute to the workplace — this also means that most (if not all) of the work will have to be done online.
As a result, employees need to stay seated in front of computers and other screens for long periods of time. While it may seem harmless, this lifestyle can actually come with potential health risks, such as high blood sugar, weight gain, and muscle tension.
Between being stuck inside the comfort of your home and feeling too busy with work, finding time to exercise might be difficult at times. So here are some tips to support you with being active while remote working.
1. Make a conscious effort to get up for food and water
While it’s convenient to have some food and water within reach so you can stay energised and hydrated without getting up, making the choice to stand up and go to the kitchen or bathroom makes you walk and increases your step count.
While the majority of our working and personal life is taking place in one or two rooms, these small bursts of light exercise really do count towards keeping us active.
Consider eating lunch away from your desk to ensure you are getting a proper break away from the screen. Eating while working might lead you to overeat as your attention is split between mutliple tasks, and this may cause unhealthy weight gain and bad snacking habits. Additionally, taking time to eat lunch away from your desk not only keeps you energised and nourished, it also gives your brain a much needed break.
2. Try using your desk as a workout station
If you struggle to carve out a few minutes to get immersed in physical activity, you can still move your body in positive ways while keeping your eyes on your work.
If you’re really pressed for time, try some core strengthening exercises at your desk, such as seated ab crunches, seated leg pull-ins, and standing side crunches. These moves won’t require any equipment and can easily be completed in under ten minutes to fit around your workload.
Core exercises lead to better stability and balance, as well as helping to lessen the back pain and general soreness from sitting for hours at a time. If you prefer low impact exercises, consider trying some gentle stretching and rolling your shoulders to keep your body from getting stiff and achey.
3. Ensure you are taking productive breaks
Aside from lunch breaks, taking other breaks is beneficial for your body, mind and your productivity. Being stuck to your seat and staring at a screen for long periods of time can often lead to feelings of overwhelm, whereas taking breaks allows you time to recover, reset and let your mind breathe.
Making sure you take regular breaks also helps to rebuild some of your energy and mental resources, which helps you to feel more productive once you return to work.
Taking breaks also decreases fatigue, sleep disorders, and risk of cardiovascular disease. Consider standing up when you take your breaks instead of sitting in the same place and scrolling through social media. Instead, use the time to do some stretches or take a quick walk outside.
Finding a good work-life balance
Incorporating some light activity into your working day might seem challenging at first, however once you make a habit of it, it will start to feel more natural.
Consider these tips to create space in your day for your wellbeing and prioritise a positive work-life balance. Remember, your career is important but your wellbeing matters just as much, and when we nurture good mental health, our work benefits too.
For more tips for remote workers, read more on how to stay productive from home.
Riley June is a blogger with an interest in following the latest business trends. Her main focus in recent years has been following the shift from a traditional office work setup to the remote setup now favoured by many businesses. She hopes her articles provide tips for managers and business leaders on how to adapt to these changes, as well as how to lead a remote team. In her free time, she loves to play tennis.