9 Tips to Help Home-based Workers Stay Healthy

In our contemporary world of modern technologies, a lot of people no longer need to leave their home to go to work. In the United States alone, an estimated 52% of U.S. employees work remotely. While working from home offers plenty of benefits, it also presents a unique set of challenges. This is especially true when it comes to our health, as home-based workers are prone to sitting all day, eating anything they can find in the kitchen, and working late hours. Understandably, this often results in weight gain and poor health. However, even if you have extensive health insurance coverage or belong to a faith-based medical cost-sharing ministry, you should never overlook your health. That said, here are some useful tips you can follow so that you can keep a close eye on your health, even while working from home:  

1. Choose a comfortable chair.

You should invest in a proper chair that enhances your working environment, by providing a decent level of comfort and appropriate back support. Chronic back pain often comes with prolonged periods spent working at a desk, so it’s well worth minimizing this risk.  

2. Set up a home office.

The bedroom may seem like a comfortable place for you to work, but you should never use it as your office. If you do, you’ll end up working long hours all the time. Have an area in your home that you can use only for work, and you’ll enjoy the benefit of distinguishing between these different zones.  

3. Set a daily work schedule.

When you work from home, you have the freedom to work anytime you like. However, don’t allow yourself to work odd hours or working for extremely long hours. Have a work schedule, and make sure to stick to it.  

4. Stand up every hour.

If possible, ditch the chair. A standing desk not only gives your back a break, but it also helps to reduce your mortality risk. If a standing desk is not practical for the type of work that you do, then at the very least, get up and moving every hour. Use a timer to remind you that you need to stretch or do a 5-minute exercise hourly.  

5. Exercise.

You don’t need to get an expensive gym membership to be able to exercise. You can do this right in your home office. Schedule workouts, with yoga (you only need a yoga mat to start with), walking and jogging all at your immediate disposal.  

6. Log your work hours.

It’s easy to lose track of time when you’re working, especially when you’re working from home. However, it’s essential to maintain a healthy work-life balance, and one effective way to do that is by being aware of how many hours you spend working each day. Logging them will also help prevent you from overworking, and keep you conscious of the time you’re actually spending at your desk.  

7. Stock up on healthy food.

When your fridge and pantry are packed with goodies, you’re most likely going to end up eating a lot. So why not fill it with healthy meals and snacks instead? Buy fresh veggies and fruits, yogurt, and other low-calorie, low-fat food. If snacks tempt you, feed your body with the good stuff instead of junk food and candy.  

8. Dress up for work.

Even though you won’t be leaving home, you should still dress for work. Experts say that what you wear has an influence on your behavior. So, by dressing as if you’re actually going to the office, you can be more productive (more work, fewer hours), as well as develop a more positive behavior towards exercise and weight control.  

9. Go out and have fun.

Your work and personal life should be balanced. While we don’t recommend that you neglect your work to spend more time with your drinking buddies, you also shouldn’t neglect your personal life and family for the sake of your job/career. Strike a balance between these aspects, and you will find that you experience both a happier lifestyle and end up achieving far more. If you have any questions or need assistance call 1 800-793-3803 now to speak to one of our agents.