Healthy Habits While Working from Home
Still working from home these days? Learn how to keep your weekday routine, and health, on track with these helpful tips.
The COVID-19 pandemic has transformed our lives in many ways, particularly when it comes to working. For those working remotely, there are certainly some perks to enjoy, but the lack of structure can also become a real challenge. Incorporating some of the tips below into your routine can help you stay on track health-wise.
Healthy physical habits
Regular physical activity can help give our days a routine and be a way to stay in contact with family and friends. It’s also good for our mental health—reducing the risk of depression, cognitive decline and delaying the onset of dementia.
- Get a fresh start! Aim to start every morning with a short walk, so you get out of the house, just like if you were going to work.
- Change things up. Just taking a short break from sitting, doing 3-4 minutes of light intensity physical movement, such as walking or stretching, will help ease your muscles and improve blood circulation and muscle activity.
- Set goals. All adults should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week.
Healthy mental habits
The new realities of working from home and lack of physical contact with other family members, friends and colleagues can take time to get used to. Fortunately, there are many ways you can make mental health a part of your new routine.
- Schedule social breaks. You won’t be chatting in the office lunchroom, so align your coffee or lunch break with your spouse or roommate so you can socialize in person or take virtual breaks with family, friends and colleagues.
- Minimize news consumption. Try to reduce how much you watch, read or listen to news that makes you feel anxious or distressed. Seek the latest information at specific times of the day, once or twice a day, if needed.
- Help others. If you can, offer support to people in your community who may need it, such as helping them with grocery shopping.
Healthy nutrition habits
Eating a healthy diet is always important—and even more so right now. While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets support healthy immune systems. They can also reduce the likelihood of various health problems, including obesity, heart disease and diabetes. 1
- Pack a lunch. Have a lunch prepped ahead of time will help you stick to your work schedule and may free up some time on your lunch hour for socializing or exercise. Keep some options in the freezer for busier days when you don’t have as much time to prep.
- Stay hydrated. Proper hydration is crucial for optimal health. A simple glass of tap water is always the healthiest—and the cheapest! Drinking water instead of sugar-sweetened beverages is also a simple way to reduce calorie intake.
- Up your antioxidant intake. Antioxidants are substances that may protect your cells against free radicals, which can play a role in heart disease, cancer and other diseases. Fruits, vegetables, whole grains, nuts, seeds, herbs and spices are all good sources.2
- Nature’s Way has a new liquid antioxidant called Super Greens. The formula is made with aloe, barleygrass, wheatgrass, spinach, Norwegian kelp and more, Nature’s Way Super Greens is great for enjoying antioxidants in smoothies or on its own. Bonus? It’s vegetarian and dairy free.
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