The current pandemic has meant many folks have had to move their office into their homes. But working from home can harbor risks that must be consciously countered. With these helpful tips, you can strengthen your health from home and prevent permanent complaints.
1. Sitting properly
“Back pain is one of the most common ailments for workers. You can effectively prevent them by adopting a healthy sitting posture. An ergonomic chair provides the basis for this,” says Dr. Ursula Marschall. The sitting posture should be as upright as possible, with arms and legs at right angles to the body and both feet firmly on the floor.
2. Align the laptop at the correct height
Anyone who works with a laptop should point it at the right angle. Between the eyes and the screen, around 50 to 70 centimeters is ideal. To protect the neck, the viewing angle should be around 20 degrees. The more you are looking down at the screen, the more tension you are holding in your neck and shoulders which can cause pain and health trouble in the future.
3. Regular breaks with exercise
Many people end up exercising less when working from home. Regular breaks are important for productivity in the home office. This can best be combined with some exercise. Every hour you should get up and move around at least once, for example to get a glass of water or for a short yoga session. In addition, during the lunch break or after work, a walk of at least half an hour or some other moderate exercise is recommended in order to get a balance. You could look to Fitness 19 for further inspiration.
4. Don’t forget a healthy diet
Food cravings or casual snacks are more common in the home office. Determining fixed times for lunch and having healthy snacks such as fruit or nuts on hand can help. The daily structure with a lunch break that a working day in the office offers can also be created in the home office. Try shared virtual lunches! And don’t forget hydration either. Screen time can cause dry eye and headaches so you must remember to drink plenty of water. Keep a water bottle nearby.
4. Strengthen mental health
In the home office, the line between professional and private life is often blurred, you can be reached permanently or work longer. Those who actively manage their limits in the home office experience up to 14 percent less stress. According to a recent study, a conscious separation of professional and private life is helpful for many people in the home office. Fixed working hours and a non-working evening make sense here. A spatial separation such as a separate workplace also ensures that work and leisure do not mix. It is not always easy to do this at home but do your best.
How do you keep yourself fit and healthy at home?
P.S. Fingers crossed we can travel again soon. I’ve got my Tom Bihn ready!