Staying healthy and active as you work from home

Jim Rohn, an American entrepreneur, author, and motivational speaker says, Take care of your body. It’s the only place you have to live. As someone who works remotely in the tech domain, I often get asked how I stay fit and healthy. It can be a challenge to stay motivated when you don’t have to leave the house for work, but it’s important to find a routine that works for you to compensate for the possible excessive sitting. In this article, I will share some of the things I do to stay fit and healthy as a remote worker. From exercise to diet and everything in between, read on for my tips on staying healthy while working from home.

We cannot overemphasize the importance of staying active and healthy as there are many benefits to staying fit and well, both physically and mentally. When you are physically fit and healthy, you have more energy and stamina to get through your workday. You are also less likely to get sick, which can interfere with your work. Mentally, being fit and healthy can help you stay focused and productive. It can also reduce stress levels, which will have a positive impact on your overall mental health, and by extension work health.

There are a few simple things you can do to make sure you stay fit and healthy as a remote worker. First, make sure you are getting enough exercise. Even if you can’t go to the gym or do a run every day, there are a couple of other ways to get some movement into your day. Take regular breaks throughout the work day to move around, do some stretches, or take a walk outside. Second, eat healthy foods that will give you sustained energy throughout the day. Avoid sugary snacks or drinks that will give you a quick burst of energy followed by an inevitable crash. Instead, focus on eating whole foods like fruits (bananas, apples, berries, etc), vegetables, lean protein (white-fleshed fish, plain Greek yogurt, beans, peas, etc), and complex carbs. Finally, make sure you are taking care of your mental health. This is just as important as taking care of your physical health when it comes to staying productive and happy in your work life. Make time for things that relax and rejuvenate you, whether that’s reading, spending time in nature, sight-seeing beautiful properties (if you live in a residential estate), listening to music, painting, skating, or anything else that brings a distraction from your routine work life.

However, the risks of being a sedentary remote worker are many and varied. Some of the more common risks include:

Weight gain: When you are not moving around regularly, it becomes all too easy to start packing on the pounds.

Poor posture: Slouching in front of the computer can lead to back and neck problems down the line. You may want to vary your work area every once in a while to give you anything between a standing posture, and a relaxed sitting posture – had to get different chair types to achieve this.

Eye strain: If you are spending hours staring at a screen, you may start to experience headaches or fuzzy vision. Had to get a pair of glasses at some point, until I realized that I was actually experiencing dryness in my eyes because my car’s air conditioning was directed at my facial area. Once this root cause was eliminated, I did not need the recommended blue ray glasses anymore. Should you be experiencing eye strain, please speak with an ophthalmologist to determine the best treatment early enough.

Social isolation: Working from home can be lonely, and if you don’t make an effort to stay connected with others, you may start to feel cut off from the world. Choose a social network or hobby that serves your connection need – I got an instructor to teach me how to swim because the pool area allowed me to make new friends with shared interests, and taught me an important life skill while getting some beneficial movement alongside.

Fortunately, there are plenty of things you can do to mitigate these risks of being a sedentary remote worker. Taking regular breaks to move your body, setting up an ergonomic workspace, and making time for social interaction will all help you stay active and healthy while working from home. That said, I will now share with you how to create a fitness routine as a remote worker. When you work from home, it can be easy to let your fitness routine slide. But staying active is important for your physical and mental health. Here are some tips for creating a fitness routine while working from home:

1. Set realistic goals. If you are just starting out, don’t try to do too much too soon. Set small, achievable goals that you can build on over time. Something as simple as taking a glass of water every hour can trigger the need to stand up regularly while keeping our body properly hydrated.

2. Find an activity you enjoy. Exercise does not have to be boring! Choose an activity that you actually enjoy and look forward to doing. This could be anything from walking or running to yoga, swimming, or dancing. Movement is the key requirement here. Some of my remote-worker friends have recommended the addition of augmented and mixed-reality motion games, and you may want to get an Oculus VR headset and accessories to offer you a fun way to sweat.

3. Make it a part of your daily routine. Try to exercise at the same time each day so it becomes a regular habit. If you can’t fit it in every day, aim for 3-4 times per week. I use my mobile phone reminder app to help me keep up with the time demands of such goals.

4. Set aside enough time. Avoid trying to squeeze in a workout when you are already pressed for time – this will only make it harder to stick with it long-term. Deliberately allotting 30-60 minutes for your workout should be a sufficient place to start your journey of mastery. Gabrielle Giffords & Mark Kelly wrap it up nicely, saying, “Mile by mile it’s a trial, yard by yard it’s hard, but inch by inch it’s a cinch.”

5. Get support from others. Find a friend or family member who is also looking to get fit and hold each other accountable. Or join an online community of like-minded people for motivation and inspiration – your social media platforms (Facebook, Twitter, LinkedIn, and Instagram) could offer some great connections in that regard. A gym or instructor close by could also be your default mode to get some good ideas. The important thing here is to ask for some help.

6. Deliberate lunch breaks that take you out. I live within an estate area so walking comes easier. You may choose to ride a bicycle, instead, to the preferred restaurant or mama put (as we call it in Lagos, Nigeria). I am a spontaneous person and like to try out new things and places within easy reach, but the vital thing is to introduce some deliberate motion into that lunch break that you find interesting.

7. Hire a fitness coach. Staffing your weakness will always be a great idea. Set aside some money to guarantee that your weekly routine places you on the path to staying fit and healthy. In my case, I visit a Karate Dojo close by once a week to practice my Shotokan Katas and Kumite to stay fit with functional strength, while also moving up the belt ranks as the months pass by. You may hire an instructor that comes to your home at certain times of the week.

In summary, we all need to pay more attention to the creation of a healthy body, which is corroborated by Pooja Agnihotri who says that, A healthy body leads to a healthy mind and a healthy mind is the most important tool you can have as a business owner or worker (emphasis mine). In addition. Wayne Fields points us to the six best doctors: sunshine, water, rest, air, exercise, and diet. The important thing to take note of is to pay attention to whatever takes you to each of the six doctors. Ensure that you set your fitness as a clear goal, and possibly get a cut-out picture of the desired body shape you want to move into – we live in the body. Even more importantly, take deliberate action steps in the pursuit of what you want to see, as good intentions are not sufficient.

Moreover, there are immense benefits to staying active and healthy as a remote worker. When you work from home, it can be easy to let your fitness and health slide. But there are plenty of good reasons to make sure you stay fit and healthy even when you are not going into an office every day. Here are just a few benefits of staying fit and healthy as you work from home:

1. You will have more energy. If you are eating right and getting enough exercise, you will have more energy for work (and life in general). That means you will be more productive and better able to handle whatever comes your way because energy is the measure of our ability to get work done.

2. You will be less stressed. Exercise is a great way to relieve stress, and if you are less stressed, you will be able to focus on your work better. Not to mention, that being in good shape can give you a fantastic demeanor and help reduce the risk of developing anxiety or falling into depression.

3. You will sleep better. Getting regular exercise will help you sleep better at night, which means you will wake up feeling refreshed and ready to tackle the day ahead. And a good night’s sleep can do wonders for your productivity levels during the day especially helping to get along better with people.

4. You will boost your immune system. Staying fit and healthy will help boost your immune system, which is important when you don’t have sick days to fall back on (or if you don’t want to break your body system down). I always like to look at my body as an investment. What I do with it makes it either an asset or a liability, and this for me is a deliberate continuous improvement paradigm. Make daily asset decisions that put your fitness on autopilot, and that’s not to say you don’t indulge at some point – just try to catch yourself doing more right things. Like the United Nations, Sustainable Development Goal (SDG) 3 piques, to ensure healthy lives and promote well-being for all at all ages. This requires a lot of deliberate choices with the singular goal of health for all, otherwise, it remains a good intention that never becomes a part of our reality.

In conclusion, there are plenty of options available to remote workers who want to stay fit and healthy. From online workout programs to delivered meals, there is something for everyone. With a little research and planning, it is easy to find a fitness and health routine or mobile app that works for you. So if you are looking for ways to stay fit and healthy as a remote worker, don’t despair – there are plenty of great options out there!

I remain open to deliberate conversations on Technology as it applies to Nation Building and personal development. Follow me on Medium: www.medium.com/@roariyo. Also, we can connect and chat as you send me an email: techtalk@freesia.com.ng