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  • Sarah Klein

Health and Wellness Tips for Working from Home

Updated: Jul 17, 2023

woman working on laptop

In recent years, working from home has become increasingly popular, bringing with it a variety of advantages, including flexibility and comfort. The most important thing to keep in mind is that maintaining good health and wellness while working remotely is crucial to our overall wellbeing. It's easy to neglect our physical and mental health without the typical rules and regulations of a traditional office. Learn more reasons why staying healthy while working remotely is important in this article. This is why we give here some essential tips for remote workers, specifically designed for the work-from-home lifestyle.

It's good to know that you can create a healthy and productive work environment right in the comfort of your own home by implementing these tips. We'll cover everything from having a consistent schedule to keeping hydrated, so you can enhance your health, clarity of mind, and general well-being. Learn how you can thrive in your work-from-home journey while taking care of the most valuable asset you have - yourself.

Put a Schedule Together

Working remotely with a consistent schedule contributes to efficiency, concentration, and emotional well-being. The first benefit is that it provides structure and routine to your workdays. You can create a framework that guides your work activities when you set times for starting and stopping work. In this way, your tasks can be planned and prioritized more effectively, providing a sense of control and organization.

Consistent schedules are also helpful for time management. You can maximize your productivity by planning specific periods for focused work, meetings, breaks, and personal tasks. By keeping a well-organized schedule, you can make sure that important tasks get completed on time and prevent unwanted delays.

calendar with markers

A consistent schedule also reduces decision fatigue. You don't have to constantly decide when to start and end work or what task to do next if you establish a regular work pattern. By reducing decision fatigue, you have more mental energy to make more important work decisions and you're able to do the best you can.

It's also good for work collaboration. If everyone knows when you're available, communication, coordination, and feedback are smoother. Syncing up your work hours with colleagues and managers will help you work more efficiently and effectively, and get better results.

Last but not least, a consistent schedule allows you to integrate work and life in a more effective way. It lets you plan your personal activities around your work schedule, so that you will not have to juggle work and personal life. By integrating conflicting demands, you will feel better and have less stress.

Make Sure You Take Breaks

When working remotely, taking regular breaks will keep you productive, focused, and well-adjusted. You're more likely to get fatigued and become less efficient if you're not surrounded by natural interruptions and social interactions like you get in a traditional office environment. The negative effects of sitting for long periods of time can also be countered with breaks. Sitting for long periods can cause physical discomfort and obesity, among other health problems. Taking short breaks lets you stretch, move around, and do light physical activity, which not only helps your body, but will also make you more alert.

coffee break neon sign

Also, breaks give us a chance to recharge our minds. The more we work, and the more mentally exhausted we become, the less able we are to concentrate and be creative. You can give your brain a chance to reset and rejuvenate by taking a short break. The next time you return to work, you'll be able to solve problems better and more efficiently.

Remote work could also be very stressful at times. It comes with a lot of stressors, including increased autonomy and a blurred line between work and personal life. Taking breaks lets us take a breath, relax, and engage in activities that help us de-stress, like deep breathing exercises, meditation, or just a few moments of quiet reflection. Consequently, stress is reduced, mental well-being is improved, and burnout is prevented.

Moreover, breaks give you a chance to interact with friends and family, even if you work remotely. When you take a break, you're able to develop social relationships and overcome loneliness, whether it's by catching up with colleagues through virtual coffee breaks or by getting together with friends and family. You can feel more connected and lift your mood with these short moments of connection.

The best way to make the most out of your breaks is to be intentional and mindful. Get away from your work environment, do things that allow you to relax and recharge, and don't get distracted by stuff like social media or emails. You'll find that taking short breaks throughout the day will help you remain focused, be more creative, and stay on top of your work.

Get Your Body Moving

For better health and higher energy levels, you need to incorporate physical activity into your work-from-home routine. You should make sure you stay active even while you spend long hours working remotely.

Work-from-home days are a great time to schedule workout sessions. Plan out time for exercise, whether it's in the morning, at lunch break, in the evening, or on the weekend. Schedule your time intentionally so that it's a priority and you get it done. As with any important work task, choose something you enjoy, such as jogging, cycling, doing yoga or home workouts, and commit to it.

woman working out in gym

You might also want to adopt active excersice habits into your daily routine. You can use a standing desk or an adjustable workstation to alternate between sitting and standing positions, or even take phone calls while walking around your space. If it's feasible in your neighborhood, you can also use active commuting methods, like walking or cycling. You can get more physical activity without giving up work time if you find creative ways to incorporate movement into your daily routine.

Drink plenty of water

When you work remotely, staying hydrated can be challenging, especially when your home office gets busy. Without office water coolers or colleagues reminding you to drink water, it's easy to forget about your hydration needs. Don't worry! We've got a few tips to keep yourself hydrated and quench your thirst during your work-from-home adventures.

You're probably struggling to remember to drink enough water, so make it a habit to keep a water bottle nearby. Pick a stylish and practical bottle that you'll enjoy using. Keep it close to your desk or workspace, so you're constantly reminded to hydrate. Bonus points if it's got motivational quotes or fun designs to keep you going.

It's important to remember that caffeinated beverages can also contribute to dehydration. Even though they can provide an excellent pick-me-up, they are not a great solution. But don't worry caffeine lovers, you don't have to give up your favorite drinks. Just make sure you balance them out with equal amounts of water, so that for every cup of coffee or tea you drink, another glass of water is added.

flavored water bottles and sliced fruit

Lastly, don't overlook the power of hydrating foods. Drinking watermelon, grapefruit, or oranges as a snack can help you maintain hydration levels. These fruits not only satisfy your cravings, but also provide a hydrating boost. They also enhance your work-from-home routine with a delicious burst of sweetness.

Getting Enough Sleep Is Important

We know that sleep is a precious commodity, but when you're working from home, it's easy to skimp on those zzz's. But trust me, getting enough sleep will change your productivity and well-being. Sleeping well is like hitting the reset button for your brain. It makes you feel refreshed and ready for the day. Plus, it helps you remember and solve problems. While working from home, wouldn't it be great to have your brain working at full capacity?

The first thing you need to do is establish a bedtime routine so that your body knows when it's time to relax. Switch off your electronics an hour before bedtime, read a book, take a bath, and stretch. Create a sleep-friendly environment by keeping it cool, dark, and quiet. These cues tell your brain it's time to go to sleep. Don't forget to invest in comfortable pillows, bedding, and earplugs for blocking out any sneaky distractions so you can drift off to dreamland.

man sleeping with dog

It's critical to stay consistent when it comes to sleeping. This is why you should set up a regular sleep schedule by going to bed and waking up at the same time every day. This routine will help you regulate your internal clock and train your brain to know when it's time to rest. Plus, it ensures your body gets the sleep it needs. Finally, focus on stress management and relaxation exercises, such as meditation. There is no doubt that working remotely can be stressful at times, so it's crucial to make sure you unwind before going to sleep.


Working from home offers flexibility and comfort, but it's crucial to prioritize our health and well-being in this setting. From establishing a consistent schedule to taking regular breaks, staying hydrated, incorporating physical activity, and getting enough sleep, these strategies are essential for remote workers. By implementing these tips, we can create a healthy and productive work-from-home environment. So, let's embrace these practices and strive for a balanced and fulfilling remote work experience, where we prioritize our health and well-being while achieving professional success.

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