Many people who do repetitive work at home end up developing unhealthy habits. They often spend more time working than doing any other activity, triggering stressful situations without commensurate time for release or relaxation. In addition to being harmful to your health, this generates a negative cycle that influences your daily performance. It also contributes to physical illnesses, such as insomnia or high blood pressure. If this all sounds like you (or you just want to make sure that it doesn’t) you can adopt some essential healthy habits. Apart from practicing healthy mental habits, it is also necessary to focus on your physical health while working remotely.
You are probably tired of hearing that physical activity is fundamental. But in fact, it is among the simplest healthy habits. It prevents diseases and generates adrenaline impulses that propel you to do other activities. For those who work all day at home, adding an exercise routine seems impossible. But it can be simpler than it looks.
Don’t start a physical activity by thinking about how tedious it will be to practice it every day. Look for something you like and start slowly, once or twice a week. Insert triggers in your daily life to start the practice, like putting on the right clothes or leaving the house. This helps you to turn this activity into a routine.
Proper Sleep Routine
Lack of sleep is one of the main problems reported by people who are dissatisfied with work. Bad sleeping habits are incredibly harmful to your health. Scientific studies prove that an inadequate night’s sleep has negative consequences on our attention, weakening the immune system, our emotional control, and generating memory problems. It also increases the risks of diseases, such as strokes, obesity, cancer, and heart diseases.
To value high-quality sleep is to have a better and longer life. Try to create healthy habits at bedtime. Stay away from digital devices a few hours before sleep. Eat light food at night, and practice turning off your mind using meditation to sleep quickly and better.
You probably heard before the aphorism, “You are what you eat.” Your diet determines the energy you will have to spend during the day, and working for long periods usually causes terrible eating habits. Whether for lack of time or convenience, eating what is most affordable, such as processed or junk food, ends up becoming a simple solution. However, solving hunger in this way will only bring more problems, affecting your performance at work.
If your diet is not varied, you will not have the necessary nutrients to be healthy. Having a good breakfast, eating small portions several times a day, especially natural and fresh foods, and not skipping meals, are fundamental to your good mood, energy, and quality of life. Don’t forget to drink water. It seems simple, but most people do not take in the required amount of water for their physical activities. Maintaining the necessary hydration helps the brain remain productive and active. It brings benefits such as better control of blood pressure, prevention of cramps, heart strength, improved intestine functioning, nutrient transport, vitamin absorption, and increased immunity.
Working at home can cause serious physical problems, especially for the people who need to use the computer every day. Sitting for hours can cause back and muscle pain, circulation problems, obesity, and fatigue. All of this accumulates and affects work performance. Wiggling your fingers, going up and downstairs, getting up for 5 minutes every 30 minutes, and moving your waist, arms and legs, are simple stretches that you can do every day to have a good quality of life.
Remember that when we talk about healthy habits, we are also talking about focus. But no one can stay focused on an activity for so many hours. Overwork has even spawned a new disease called burnout. Working long hours non-stop, and being overwhelmed with very challenging tasks, can be very harmful to your health. Try to take regular and scheduled breaks in your work routine, it will clear your mind, clarify your ideas, and get you distracted from your obligations. Let go of the need to perform all of your tasks in a very short time and under pressure from all sides. It is essential to take care of yourself to deliver results of the highest quality, not just the greatest quantity.