Ways to Stay Healthy While Working from Home

Ways to Stay Healthy While Working from Home

29th August, 2016

An increasing number of people work from home, as technological advances have made remote working an attractive proposition for both the employee and employer. However, while working from home has many perks, it is not without its difficulties. There is a unique set of challenges you have to overcome, and one of these is your health. While you have the best intentions to stay fit and healthy, hurdles include the temptation to work in a position that is not ergonomically sound, the lack of social stimulation, and the large number of tempting snacks in the kitchen. So, just how do you stay healthy while working from the comfort of your own home? Read on for some top tips.


  • Get showered and dressed as if you are going to the office – A number of experts believe that what you are wearing has an influence on the characteristics that you adopt. Not only will wearing office wear boost productivity levels, but also self-efficacy is proven to have a positive influence on health behaviours, including exercise and weight control.
  • Get moving – You should make an effort to get up and move around at least once per hour. As soon as the clock hits a new hour, get up and do some stretches or a few jumping jacks. This is beneficial because your metabolism can decrease when sitting for long periods, which can have a detrimental impact on your health and even increase your risk of cancer.
  • Stock up on healthy snacks and drinks – It is more tempting to eat bad food when working from home. This is why you should make sure your fridge and cupboards are stocked with healthy options. Set aside some water and some snacks for each day.
  • Log your time – One of the main difficulties with working from home is maintaining a healthy work-life balance. A lot of people tend to over-work, which can increase stress and have a negative impact on health. When possible, avoid working on the weekend, and keep track of how much time you spend working per day.
  • Choose a chair carefully – The last thing you want is to strain your neck or back while hunched over the computer screen. Good posture is vital, which is why you need to choose a chair carefully. Go for something that is comfortable, without being overly comfortable – a reclining chair is more likely to make you fall asleep than get your work done!
  • Create a soothing environment – To keep your stress levels controlled, you need to work in an area that is soothing. Get rid of any clutter and create the optional working environment. For example, it may be important for you to have a desk by a window so that you can look outside, or you may want to place some scented candles in the room to help you focus.
  • Schedule workouts – One of the great things about working at home is the flexibility that comes with it. You can create your own schedule, and you should incorporate your workout into this. Whether this is before work, during lunch, or after, it is important to set aside a dedicated period for working out.
  • Set boundaries – This leads on from the earlier point about logging your time. It is important to set boundaries, not only in regards to the length of time you work, but you should also make sure you eat away from your desk or computer. This will allow you to focus on your food and fullness signals.
  • Set up a home office – Setting up a separate place to work is so important. If you have a spare room, make this a home office. If not, you need to create a space where you are away from the TV, kids, pets, and any other distractions. This is the only way to remain productive.
  • Consider investing in a standing desk – This idea may not appeal to many, but it will lower your overall long-term mortality risk and give your back a much-needed break.
  • Find someone in the same shoes as you – When working in an office, you have the support of your co-workers. At home, it’s just you. You won’t get as much interaction as those working in an office. This is why it is a good idea to find a friend who can help you keep on track. Alternatively, you can join an online forum for home workers where you will find plenty of people to chat to and lots of tips.


If you follow the advice that has been suggested above, you will notice a significant improvement in your health while working from home. If you fall off track, don’t fret - tomorrow is a new day. If you are committed to being healthy and staying fit, the difficult days will become fewer and fewer.

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Alison Massey

Group Marketing Director

Now Health International

Alison Massey is a 15-year digital marketing veteran, who has spent the last seven years using social media to help expats and soon to be expats find out what to expect from a life overseas. An expat living in Hong Kong herself, Alison is the Group Marketing Director of Now Health, the award-winning international health insurance provider.

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