Working from home presents us with many benefits. No longer do you face that one hour commute every day. Neither do you have to deal with that annoying employee down the hall. However, there are some drawbacks to working from home. Here, we will go over ways to stay healthy while telecommuting.
But first, here are some ways remote work can interfere with healthy living..
The Damage of Remote Work
Physical Health
Sedentary lifestyle
Working from home almost guarantees that you are sitting down for most of the day. You might say that working in the office offers the same drawback? Yes, but no. In the office, you walk to meetings in person. It’s easier to walk down the hall to ask for help instead of emailing. Standing by the water cooler is a cliche but common office occurrence. Even the act of walking throughout the building during the workday can add up. Many of our commutes involve public transit, walking, or biking. While when you work remotely, none of these things matter. Be careful not to underestimate the impact this may have
Aches, pains, and injuries:
This follows up my last point. Because we will spend so much more time on the computer, it is much easier to develop certain ailments if you are not ready. A sedentary lifestyle can take a massive toll on your body. Repetitive typing can trigger Repetitive Strain Injury and Carpal Tunnel syndrome. (As a sufferer myself, I can tell you firsthand that it is not fun.) Reaching for the mouse excessively can lead to shoulder pain. The chair you sit in, as well as how you sit, can significantly impact your poster and lead to back pain. Even when you go exercise, you may be more susceptible to injuries because of your muscles being cold and sedentary all day long.
Migraines, zoom fatigue, digital eye strain, and insomnia;
Humans weren’t made to stare at a screen all day. Unfortunately, in modern life, this has become almost unavoidable. However, for remote workers, this can be even worse, as we are required to stare at a screen uninterrupted for hours on end. Emails, zoom meetings, and Slack messages replace face-to-face conversations. On some days, you can stare at blue light for over 12 hours. This takes a psychic and physical toll, ranging from headaches, fatigue, loss of motivation, and brain fog. When I’ve had one of those days, I feel too drained to do anything else even after work is done.
Isolation
Social Isolation:
Instead of being surrounded by your colleagues, remote work means you work alone. This is pretty self explanatory. Loneliness is a huge barrier to healthy living.
Trapped inside/ The Dungeon
Remote work also sequesters you in a room all day. Leaving the house even for work can have some huge psychic benefits for us. Staying in the same room all day can drive you crazy. Unfortunately, for WFH folks, you will have to be much more intentional about getting out of the house than other folks. Sometimes, even a drive to the grocery store is necessary to feel sane. But with amazon, grubhub, etc., we don’t need a reason to leave the house anymore.
Many feel trapped and shut off from the outside world. Sunlight, seeing other people, and just being outside are critically important to our mood, attitudes, and mental health as humans, even if you don’t talk to anyone.
Work Life Balance
Some employers think working from home is a license to slack off. However, for many workers, it is the opposite. For many folks, work from home eliminates the boundary between work and home. Workers do not feel productive enough at work and overcompensate as a result. On the other hand, it’s difficult to disengage from work during leisure time. Turning your bedroom into an office causes you to associate the room with stress and deadlines instead of relaxation and peace.
Expectations are now that you are more available 24/7. In the past, going home meant being off the grid, but remote work proves you are always reachable. Workers can feel “on the clock” all day. Some find this way of living incredibly exhausting.
Tips For Healthy Living
Luckily, there are ways around these ailments. Here are six ways to stay healthy, even in a sedentary office job.
Regular breaks
This seems pretty simple, but it is important enough to place first. Taking frequent breaks eliminates most of the damage remote work can take on the body. Sitting down, typing or looking at a screen is not inherently harmful. But doing these activities for hours on end for months definitely is. Interspersing spaces helps to relieve your body/muscles from the unnatural positions we put them in. It is also good for your mind and concentration.
Computer screens force our pupils to dilate in order to read what is on the page. Side effects of dilating for too long include migraines, fatigue, and light sensitivity. The 20 20 20 rule is a great way to prevent digital eye strain and migraines caused by too much blue light. It goes like this: every 20 minutes, try to look at something 20 feet away for about 20 seconds. This is even more effective if the thing you are looking at is green. Green is a color that we can frequently see in nature, unlight the bright blue light that technology often uses.
Have a separate work office
This one is pretty self explanatory. Having a separate space for work and relaxation is crucial for establishing work life balance.
Not everyone has a home office we can use. Consider switching up your workspace every once in a while. One day, work on your back porch. In another, a cafe. In another, a library. Doing these things can help disrupt the monotony of working in your room all day, and can help you really unwind once you get home.
Walks
Walks serve many purposes. Walking is a good and accessible form of exercise. They give a great opportunity to leave the house and get some sunshine. It provides the break and digital unplug remote workers need. Last, they can be incredibly meditative and good for your mental health.
So what are you waiting for? Tie up your shoelaces and get to steppin!
Invest in ergonomics
Sitting at a desk all day can take a toll on your body. However, ergonomics can minimize this toll. Optimize your workspace to prevent the injuries and ailments I listed above. Though pricy, ergonomic chairs, desks, cushions, and more are worthy investments. Whether or not you feel the impact immediately, your body will thank you for making these adjustments so you can live a long, healthy life.
Stretch out regularly in the mornings and throughout the day. The sedentary nature of your lifestyle can leave your muscles cold, causing many issues. Stretching them will prevent issues while also helping you feel better. (link to an article about stretches for wrist, back, legs, shoulders, and neck)
Get a hobby.
Hobbies can bring balance to your life as a remote employee. Not only do hobbies provide time and space for leisure outside your office/bedroom, they also allow you to maintain the social connection lost while working from home. By connecting with people over shared passions, you can interact with like-minded folks, and connected with a community based on your passion.
Creating a Healthy Lifestyle
Working from home is an incredible opportunity to work on your terms. You have more power to create a lifestyle that works for you. By incorporating these workarounds into your daily life, you can make working from ideal for you.
