Working remotely has many benefits—from less travel time and expenditures to being able to wear a more comfortable wardrobe—and so much in between! However, this more relaxed remote atmosphere makes it easy for employees to let their guard down and fall prey to habits that can negatively impact their short—and long-term health. With this in mind, below are nine tips to keep you in top form when working remotely.
Stand up for yourself. Research shows prolonged sitting is bad for your health. The risk of dying for people who sit eight hours a day is the equivalent of the shortened lifespans caused by smoking and obesity. Sitting without moving can lead to a series of health concerns, including increased blood pressure, high blood sugar, obesity, higher “bad” cholesterol levels, and an increased risk of death from cardiovascular disease and cancer. Experts recommend standing up every 30 minutes, with the winning formula of sitting for 20 minutes out of every half hour, standing for eight minutes, and moving around for at least two minutes. If using a standing desk—which many health enthusiasts favor— the recommendation is to stand one hour for every two hours spent sitting.
Lose your focus. Digital eye strain—or computer vision syndrome (CVS)—is caused by prolonged staring at computer, tablet, e-reader, and cell phone screens. CVS can create a host of eye- and vision-related issues, including headaches, dry eyes, and blurred vision, which can cause permanent vision deterioration if uncorrected. The best offense against CVS is to follow the 20-20-20 rule: For every 20 minutes spent staring at an electronic screen, look away and focus on something 20 feet away for 20 seconds. This is how long it takes your eyes to relax and reset. Placing screens at an appropriate distance away, good posture (see below), and adequate lighting can also help alleviate eye strain.
Drink up! Dehydration can creep up unnoticed, causing a series of health issues, including headaches, dizziness, extreme thirst, fatigue, and confusion. It is especially hazardous for older adults and can be aggravated by certain medications that impair the body’s ability to absorb and retain fluids. Prevent dehydration by drinking plenty of fluids and eating fruits and vegetables with a high water content. The key here is to remember to do it before you become unusually thirsty. Setting a timer or alarm can encourage proper fluid intake, which most experts say is between six and eight cups of fluids daily.
Dream on. There are better ways to catch up on work than skimping on sleep. When you don’t get enough sleep, you are prone to brain fog, irritability, mistakes, and accidents. Research has also connected sleep deprivation to physical and mental health issues, including anxiety, depression, and dementia. How much sleep is enough? On average, experts recommend eight to 10 hours a day for teens, seven to nine hours for adults aged 18 to 64, and seven to eight hours for those 65 and over.
Leave the table. While working at the dining room or kitchen table can have its appeal, it often results in poor posture. This, in turn, can lead to back problems, spinal dysfunction, joint degeneration, rounded shoulders, and stomach weight gain. Computer keyboards and mice used at incorrect levels can lead to carpal tunnel and other hand and wrist issues. These facts make it worth investing in ergonomic equipment, including a good chair and desk (consider a stand-to-sit adjustable, as noted above).
Stock up. On healthy foods, that is. Grabbing a few chips, a cookie, or a piece of candy can be tempting, but the energy boost is short-lived and consuming these foods can quickly add unwanted pounds and increase cravings. Remember, you can’t eat what isn’t there. Select healthy protein-packed lunch options like yogurt, peanut butter, tuna fish, and fresh fruits and vegetables. For mid-afternoon snacking, carrots and celery offer a satisfying crunch. Nuts are also healthy choices in limited quantities.
Watch the temps. Working in a comfortable environment can enhance your work and your health. Overheating can lead to dehydration (see above), irritability, and an inability to focus, while being too cold can make it hard to concentrate. Meanwhile, sudden temperature shifts can be harmful to the human body, causing dry skin, nose, and eyes, asthma attacks, muscular pains, sinusitis, and other issues.
Get moving. Studies show people who exercise regularly have fewer health problems, more energy, better sleep, improved moods….The list goes on and on. Whether it’s running, walking, biking, or swimming before or after work or at lunchtime, make sure to carve out the time. It isn’t easy, but the benefits are more than worth it. If feasible, using a treadmill or stationary bike with the right computer setup is a way to keep working and moving.
Know when to quit. While there is the occasional need to get an important project done, working remotely can blur the line between work and personal time. To help ensure a good work-life balance, try to set a schedule. This can be tricky when the job calls for collaborating with colleagues in different time zones—but it is not impossible. Start earlier or later to help coordinate hours without adding to the total hours worked. Take a lunch break or two 15-minute breaks, whatever is the norm for you and your company. Remember, it’s not the time you put in but the results that matter.
Working remotely has excellent benefits. Following these tips can help ensure one of them is improving your health.
