The pandemic brought a lot of new normal with itself. Wearing a mask at all times while you are in public places, social distancing, and hand sanitizing are some of the new habits that we had to adopt. With pandemic came the work from a home situation which indeed was new for everybody. While working from home has several benefits, it can also be challenging at times. Staying fit while you are sitting in a chair all day long sounds difficult but physical wellness is not a joke. While remote working has its own advantages, it also has an array of challenges. Some of them are mentioned below-
- Finding a work-life balance
- Feelings of isolation
- Trouble staying motivated
- Difficulty managing healthy eating habits
- Difficulty maintaining recommended level of physical activity
- Sticking to a sleep schedule
For all those, who suffer from the above problems, below are some ways to stay fit during work from home. Read them carefully and give your life a new direction.
A healthy diet
While we had to travel to our respective workplaces, eating junk was not a part of our routine. Ever since everyone started working from home, a healthy diet is not been so common these days. Well, a balanced diet is key to stay fit in these tough times. Yes, it sounds impossible to resist the cravings one might have; but sticking to a healthier lifestyle goes a long way. You can include boiled eggs, green vegetables such as beans, whole grains, low-fat dairy, fruits, and much more in your diet.
Also, one must try not to skip breakfast at any cost. Breakfast is said to be one of the most important meals of the day. If you have a healthy and balanced breakfast, you will not feel hungry anytime soon and in turn, you will eat less. Do not skip any meal of the day; have a light dinner that will digest easily before you go to sleep.
Keep hydrated
Drinking enough fluids is important for avoiding dehydration and it helps to digest the food fast. Water is the best beverage choice or you can also go for fruit juices; not the ones available in the market as they have high sugar content. You can make fresh vegetable juice at home and avoid any other type of sugary drinks no matter what.
Other than that, you can also have unsweetened tea, low-fat milk, herbal tea, and smoothies. If you want to stay fit and hydrated, do not take alcohol frequently.
Regular exercising
As hard as it sounds, regular exercising is one of the most effective ways to stay fit and healthy. It helps you maintain weight, burns calories, and makes you slimmer. Make sure your work out after waking up in the morning. You can plan it according to your schedule and work it out in a way you feel more comfortable with. Apart from exercise sessions, you can also take walks in the evenings or if you have time in the morning you could go for a run as well.
Indulge yourself in physical activity as much as possible. Take walks throughout the day; not necessarily outside, you can also walk inside your house.
Set up the home office at optimal posture and comfort
Ever since the pandemic has been announced, everyone had to set up a home office for their convenience. Now, most of us think that there is no need to set up one and that they can also work sitting either on the bed or on the sofa. But it is not healthy for your posture. Once you get comfortable in your bed, you forget about posture. Setting up a home office that promotes good posture can prevent back pain.
Therefore, getting a table to keep your system and a chair to sit properly throughout the day is not a bad idea at all. You might consider investing in a chair that supports the curvature of the lower back.
Maintain a healthy work-life balance
Keep yourself accountable and track your hours. Everyone is busy these days and thus you might not find time for yourself but don’t let work bleed into your personal space or vice versa. Work while you have to, and rest when you are tired. Avoid working on weekends and take that time out just for yourself. Try to finish your work in time so that you will not have to spare more time otherwise. Keep an eye on how much time you are spending on work every day. Also, you should try not to get distracted by your phones and social media. This way you will get time for yourself as well.
Stick to a routine
Working in a pajama was just like a dream until last year. Now, when you are getting to do it, a lack of routine can ruin a lot of things including your physical and mental health. This routine of having no routine at all can leave you feeling disoriented and unproductive. While work from home brings some distinct comforts, it is important to stick to a routine as long as possible. If you feel more comfortable with early morning strength training, keep it up. If you like to jog in the evening then shut down your computer as soon as you finish working and go for it.
No matter what the situation is, sticking to a routine always helps you in the end.
Get some fresh air
Staying healthy and fit does not always mean that you are fit from the inside; mental health is equally important. Since most of us are unable to get in touch with our family and friends, it is quite obvious to feel a little strangled every now and then. As soon as you start to feel so, get up, rush to the balcony or go downstairs and get some fresh air. When you are working from home, it is easy to go by without leaving the house, but that is indeed an unhealthy habit.
Leave your house at least twice a day. This will do wonders for your mood and productivity. Take a break from work and plan a short lunchtime run or if you have a phone meeting, consider taking it while on a walk. This will bring change in your routine and will enhance your mood as well.
Set some boundaries
The past year has been a roller coaster for most of us. We did not have the beginning or end of the day. It is quite obvious for most of us to work at odd hours. To give yourself a normal life, learn to say no. Try to adhere to normal work hours wherever possible. Be available during your shift so that you don’t have to stretch and take it till midnight. And when you are off the clock, utilize that time to do something else; like watching a movie, listening to some music, or a walk maybe.
Get out every once in a while
While working hard is an important part of everyone’s life, getting out of that same monotonous routine is more important. Thus, make sure you get some time and go out. It could be for anything; meeting a friend, shopping, or maybe just for spending quality time with yourself. This does not mean you have to break the social distancing norms; you just have to be safe while you are out there. These breaks give you a refreshment so that you can get back to your routine.
Sleep for at least 8 hours a day
This might sound easy but it is quite a task when you work from home. Whether you work from home or from the office, 8 hours of sleep is important for the body. In this time, the mind is at rest and it prepares itself for the next day. So, whether you have the proper time or not, make sure you don’t spend your sleeping time on some other activities. In fact, the key to a healthy life is “Early to bed and early to rise”. So, sleep well and avoid any type of difficulty in your following day.
Working from home is not always easy; it has come with its own challenges. While you are trying to cope up with this huge change, make sure you take care of your physical and mental health. Above are the best ways to stay fit during work from home. Stick to the things given above and you will not find it monotonous anymore.