Working from home can present challenges. However, it also offers advantages for maintaining healthier lifestyle choices. In which areas could you improve your work from home set-up to support your healthy lifestyle? Keep reading for tips on how to stay healthy while working from home.


Tips for success:

  • Set a schedule for meals and snacks within your work day and stick to it. Eat breakfast before starting your work day.
  • Enjoy your meals and snacks at your kitchen table or outside, not at your work space or in front of the TV.
  • Take steps to reduce meal preparation time. Cook meals in advance, set up a meal to cook in the crockpot, or cut up salad ingredients in advance for quicker meal assembly.
  • Stay hydrated with unsweetened beverages. Consider setting a fluid goal for the work day and measure your fluid intake using a consistent tumbler or water bottle.
  • Snack mindfully. Are you snacking out of boredom or stress? If you are not truly hungry, find activities other than snacking to relieve your stress or boredom (finish one more task, take a walk, put on music, make a cup of tea, etc.)
  • Make it easy to choose healthy snacks. Create a healthy snack bin in your fridge with cut fruits, vegges, and lean proteins (yogurt, hummus, etc.)

Physical Activity

Tips for success:

  • Avoid sitting for longer than 60 minutes at a time. Use a timer or a fitness tracker to remind you to move.
  • Set a step goal for your working hours. Measure your progress with a fitness tracker or phone step counter.
  • If possible, walk or pace during phone calls/conference calls.
  • Create a standing work space. You can purchase an apparatus that converts any desk or table to a standing desk, or you can work at a raised counter top/bar or dresser.
  • Use an exercise ball as your chair to improve your posture and engage your core muscles while you work.
  • Outside of working hours, stick to a regular exercise routine. Aim for at least 150 minutes each week of moderate-intensity physical activity.

Ways to Move Each Hour:

  • Dance to one song
  • Walks around your house or yard for two minutes
    Walk up and down the stairs five times
  • Take a standing stretch break
  • Do 10 repetitions of three body weight exercises (squats, jumping jacks, pushups, etc.)
  • Do a short yoga sequence

Sleep and Emotional Wellbeing

Tips for success:

  • Set a sleep schedule and a work schedule and stick to them.
  • Create designated hours for work (including when to stop working) to clearly separate work from leisure or family time.
  • Create a dedicated work space that will help you stay focused. Avoid working in your bedroom as this can disrupt sleep.
  • Include an element of joy in your workspace. Keep a window, artwork, plant, or a picture you love within sight. Add a pleasant fragrance with a scented candle or an essential oil diffuser. Play music or nature sounds while you work.
  • Make a point to get outside or out of the house at least once daily.



If you are interested in making an appointment to discuss your lifestyle, give our office a call at 919-354-7077 or contact us here.