Prior to COVID-19, many people found it hard enough to maintain their work-life balance, or the amount of time spent doing a job versus the amount of free time left.
Since COVID, many states have had stay-at-home orders, and many jobs that once were located in-office have now switched to remote business. Now more than ever, the line between work-life and home-life has become blurred, and often to the detriment of one’s mental and physical health. More time at home generally means less time moving, which can definitely affect a person’s mind and body.
Many people are wondering how to balance work and health while adapting to the new normal, and at Healthpointe, we are committed to the highest standard of care for our patients, including when they’re not in office. With that, we’ve taken the time to assemble some methods that can help you level the scales of your work and your health.
Work from only one area of your home.
If you’re working from home, you may be tempted to take your laptop with you from room to room so you can multitask while you work. You may also handle a fair amount of business from your phone, so working on the go is much more feasible. To avoid turning your home into your office, consider choosing one room and making that the only room you do any sort of work in. That way, when you get up to use the bathroom or get a snack, you’re not pressured to keep working. This will also help increase focus; over time, your brain will be tricked into work-mode when sitting at your workstation. For people in smaller homes, such as studio apartments or single-room rentals, consider making one area of the room dedicated to working. Don’t take your laptop from that area, and know that when you’re sitting there, it is work time.
While working, set manageable goals each day.
At the start of each workday, it’s a good idea to evaluate all required tasks and order them by importance. Meeting these priorities can make you feel accomplished, thus lowering your stress. Being realistic about your workload and deadlines also makes it clear to your employers how much you can feasibly handle, and by making those goals clear, you’re less likely to disappoint.
Get up and stretch!
Presumably, you don’t sit for eight hours straight while at work, so why would you do it at home? While you may feel relaxed because you’re in a comfortable setting, working from a couch, or even worse, your bed, can cause serious back problems in the future. Sit in a comfortable chair, work at a table or desk, and get up often to stretch your muscles. Here at Healthpointe, we’ve got you covered on stretches check out our blog on yoga stretches for working from home.
Adopt an exercise routine.
The benefits of exercise cannot be overstated. Exercising relives anxiety, builds muscle, can result in weight loss, and will help your body maintain flexibility and strength as you age. 30 minutes of cardio after work can make a world of difference, even if it’s as simple as going on a walk around the neighborhood. Weight training is great too, either with weights or with body weight. Schedule your exercise— set reminders on your phone or put it in your calendar. If you find that you’re a workaholic, making exercise seem like a necessary, daily task to be checked off your list can encourage you make it a priority.
Keep a consistent sleep schedule.
When working from home, you may not need to get up as early because you don’t need to spend extra time on a commute. This may encourage you to alter your sleeping habits dramatically, staying up much later than you’re accustomed to. However, erratic sleep schedules can be related to weight gain, poor mental health, and poor physical health. It’s a good idea to maintain a consistent sleep schedule even while working from home— the extra time saved from a commute can be used for meditation, exercise, or maybe actually making and eating breakfast.
Eat healthy, and often.
While on the subject of breakfast, pay attention to your diet while working from home! You’re not moving as much as you used to— but you do have a little extra time. Since you don’t need to rush to a fast-food place on your route to work, take the time to make yourself a healthy meal. Additionally, you should eat periodically throughout your day— this will lead to an overall feeling of fullness, and you’ll be less likely to binge later.
At Healthpointe, we are dedicated to serving our patients, especially during this trying time. For more lifestyle blogs focused on health, diet, and exercise, click here!