Healthy Tips for Working From Home

Updated on September 18, 2016
RGraf profile image

Rebecca Graf is a seasoned writer with nearly a decade of experience and degrees in accounting, history, and creative writing.

When you work from home, it can be great for your overall life, but it can also be detrimental to your health. How can I know such a thing? It about killed me.

When I started working from home, I loved it. I figured I’d get in shape and have a better lifestyle. Quite the opposite happened. My health deteriorated and everything around me began to fall apart. Why? Because I wasn’t taking care of myself. Working from home became the worst thing for my health.

Sedentary Habits

Often when you work from home, you become sedentary. That means you are not moving about much which happens to all of us working at desks. That is not true with everyone. Some people can't stand to be inactive and ensure that doesn't happen with them. I realize that not every work at home person is plagued by this, but it is a danger many people will find themselves falling into.

You get comfortable on the couch or wherever you like to work. You don’t have to get up to go to meetings. Everything is a few feet away from you because you can sit there and reach over for a drink or a snack or even the remote for music or TV. That is not good for your health. You need physical activity. You need to get up and do things.

Physical Activity

You have to be very deliberate to increase your physical activity when you work from home. That could mean sitting an alarm to remind you to stop working and move about. I’ve done that as I get involved heavily in my online work. Either on my cell phone or on my watch, I set an alarm that tells me I’ve been sitting for a couple of hours. I then go take a walk in the neighborhood. Or I clean house which usually involves going up and down stairs a few times. You can make that your yoga time, your treadmill time, or whatever it is you can do to be active. Remember that you are working from home and typically can control your own schedule. Take advantage of that.

When you are working, you can forget about the time. It is easy to do as you focus on getting the work done. Set a routine with a timer. If you get in the habit of every day at nine o'clock of getting up and taking a short walk, you'll feel so much better. I get up at nine, twelve, two, and four which helps break my day up and gives me the breaks I need though I might not realize it at the time.

Do you eat what is the easiest to obtain?

See results

Healthy Eating

When you work in the office, you are subject to the donuts and snacks others bring in. Trust me! I know. Today they had blueberry danishes and caramel popcorn. It really hurts because I work with a baking company. Yikes! This happens at home as well. I fought that when I worked full-time from home. Now I have the periodic times that kill my diet as well.

Home is a better environment to a degree for your eating habits. You can control completely what is there to tempt you. Keep the junk food out of reach. It's better if you don't even have it in the house if you can manage that. Keep fruits, veggies, and snacks such as nuts nearby. Have them ready to eat so you don't have to stop to prepare them. The easier they are to get to, the more likely you will eat them.

Stocking

The key to eating healthy at home while working is to make sure you have it stocked properly. If you don’t have donuts in the house, you won’t eat donuts. Stock healthier foods to eat and that is what you’ll end up eating.

We recently went through out house and took everything that was exceedingly unhealthy out. If it was unopened, we gave it away to a food shelter. If it was opened, we tossed it. Yes, we tossed it! It hurt my sense of frugality, but I knew in the long run that it would be worth it. And it has been.

We got lots of fruit which are usually quick and easy to eat. Then got veggies that we prepped for easy access. We got baby carrots that were ready to eat, and cut up celery so we didn't spend time preparing them. Granola, crackers, yogurt, and other healthy snacks were purchased. For meals, we did the same thing and got easy to make things like sandwich meat, frozen meals that were healthy, and soups. Many of it was homemade that I put into microwavable containers and put them in the fridge or freezer. The first grocery run was rather large, but after that it was actually within our budget.

Availability

Remember that you eat more of what’s easily available to you as you work. Easiest things to grab are the first things in the mouth. That means you have to consciously make healthier foods easier to access.

As you set up to work for the day, pull out the snacks and drinks you might want before your next active break. Then when you take your break, use that time to replenish your snack supply so you are only reaching for the healthy stuff.


Ideas

  • Have a bowl of fruit on your desk or on a counter you walk by regularly.
  • Prepare portions ahead of time so you don't gorge yourself. Even healthy food should be taken in moderation.
  • Have lunch ready to eat and not need to be made from scratch.
  • Have variety. No matter how much you love grapes, you'll get sick of them every single day. Mix it up a bit.
  • Have some naughty things tucked away, but not too many. It is okay to have some bad food for you. There is nothing wrong with a donut once a week. One a day is something different. Treat yourself once in a while.

Social Health

Your health goes beyond that of just your physical body. Believe it or not your social health impacts everything about you including your physical and mental health. Working from home means you need to pay special attention to your social health.

No, online interaction is not the solution for social health. You need to get real and interact with people. Make sure you go out at least once if not twice a week to do more than grocery shopping. Join a book club. Do volunteer work. Attend church gatherings. Go where you can talk with people and interact with them even if it is a Tupperware party.

Questions & Answers

    Comments

      0 of 8192 characters used
      Post Comment

      No comments yet.

      working

      This website uses cookies

      As a user in the EEA, your approval is needed on a few things. To provide a better website experience, toughnickel.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

      For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://toughnickel.com/privacy-policy#gdpr

      Show Details
      Necessary
      HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
      LoginThis is necessary to sign in to the HubPages Service.
      Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
      AkismetThis is used to detect comment spam. (Privacy Policy)
      HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
      HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
      Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
      CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
      Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
      Features
      Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
      Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
      Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
      Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
      Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
      VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
      PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
      Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
      MavenThis supports the Maven widget and search functionality. (Privacy Policy)
      Marketing
      Google AdSenseThis is an ad network. (Privacy Policy)
      Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
      Index ExchangeThis is an ad network. (Privacy Policy)
      SovrnThis is an ad network. (Privacy Policy)
      Facebook AdsThis is an ad network. (Privacy Policy)
      Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
      AppNexusThis is an ad network. (Privacy Policy)
      OpenxThis is an ad network. (Privacy Policy)
      Rubicon ProjectThis is an ad network. (Privacy Policy)
      TripleLiftThis is an ad network. (Privacy Policy)
      Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
      Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
      Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
      Statistics
      Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
      ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
      Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)