How to Stay Healthy While Working from Home

For a significant portion of the population, commuting to the office is no longer necessary. Over 30 million individuals in the United States now engage in remote work, and projections from Forrester Research's US Telecommuting Forecast anticipate this figure will reach 63 million by the upcoming year. Consequently, approximately 43 percent of the U.S. workforce will be working from their homes. A large portion of these people will be working in remote tech jobs.

Working remotely, however, can pose distinct challenges, particularly concerning one's well-being. The kitchen's plethora of enticing snacks, the limited social interaction, and the allure of working in an ergonomically unfavorable position, such as lying in bed, can all undermine the health-conscious efforts of even the most dedicated remote tech worker.

Here are our foremost recommendations for maintaining fitness, health, and productivity while working from home in a remote tech career:

Get Up From Your Seat—Every Hour

Prolonged periods of sitting are detrimental to your well-being. Even if you've completed your daily exercise routine, sitting at a desk for extended periods doing remote tech work elevates the risk of heart disease, Type 2 diabetes, obesity, and high blood pressure.

The solution? Set a timer that prompts you to stand up and move for a few minutes every hour. Smartwatches and apps can be configured to alert you once every hour or nudge you if you haven't reached a certain number of steps. When the alarm goes off, stand up and grab a nutritious snack, walk up and down the stairs, or even perform some quick jumping jacks to get your heart pumping and boost your energy.

Establish a Calming Ambiance

Remaining at home grants you the freedom to curate your environment, thus fashioning a tranquil workspace to manage your stress levels. If scented candles bring you joy, position them strategically around your desk. Should a picturesque vista aid in maintaining serenity, arrange your desk by a window or within view of artwork that brings you pleasure.

Acquire an Abundance of Healthy Foods and Beverages

If you enjoy food (and who doesn’t like to eat?), an excellent method to blend fitness with enjoyment is by opting for wholesome options. Delectable and nutritious food choices gratify your cravings while aiding you in maintaining your physical condition. It's effortless to grab a bite while doing your remote tech job tasks. Evade the junk-food temptation and maintain a wholesome diet by stocking up on nourishing snacks and beverages. Conceal your stash of unhealthy treats from view—or better yet, refrain from purchasing them altogether to exclude them from your dietary habits. Lastly, ensure you consume enough water each day to remain hydrated.

Maintain a Balance Between Work and Life

Maintaining good physical condition isn't the only aspect to consider. Your mental and emotional well-being also require attention. Plan a well-balanced work-life equilibrium that's beneficial for your health. Take responsibility for both your professional and personal life. Use a timekeeping program to monitor the daily hours you dedicate to work. Establish boundaries—prevent work from encroaching on your personal time, and vice versa. Whenever feasible, refrain from working during weekends. Effectively manage your time to avoid your remote tech job spilling over into your days of rest.

Prepare Yourself and Dress as If You Were Heading to Your Workplace

Experts have found that individuals adopt the attributes associated with their attire. In fact, a study conducted in 2012 revealed that people who believed they were wearing a doctor's lab coat demonstrated heightened attention, while those who were told it was a "painter's" coat displayed less attentiveness. The authors opined that "the influence of clothes thus depends on wearing them and their symbolic meaning." Instead of lingering in your pajamas throughout the day, select an outfit you would typically wear to the office. Feeling capable extends beyond productivity. Research has indicated that self-efficacy positively impacts health-related behaviors, including weight management and exercise.

Carve Out a Designated Work Space

Establishing a designated workspace aids in entering work mode and sustaining focus. A secluded office area holds particular significance, especially if external noises tend to distract you easily. A habit of working on your bed or couch may lead you to associate these areas with professional matters even during non-working hours, potentially disrupting your relaxation time. To create a remote tech workspace, arrange a particular desk and chair, and gather all your equipment in one spot. Do nothing but work in this area, and do not work in any other area of your home. Eventually, consider investing in a personal home office where you can enjoy privacy and tranquility to accomplish your remote tech work tasks.

Final Thoughts:

Staying healthy while doing remote tech work from home requires being mindful of both physical and mental well-being. Take hourly breaks to move, create a calming workspace, stock up on nutritious foods, and maintain a healthy work-life balance. Dressing professionally and having a designated workspace can boost focus and productivity. 
If a career in remote tech work is your goal, contact a RemoteMode career advisor today to learn about the remote training programs RemoteMode offers to prepare you for your remote tech work future.