The coronavirus pandemic has triggered the world's biggest work-from-home experience. The pandemic has disrupted the usual work routine as most of the offices have asked their employees to work from home. Hence, it's important to make sure that health doesn't suffer amid this unusual experience.
There are several benefits to working from home; no commute, saving money on eating out and spending more time with the people we live with. However it is important to keep the body fit and healthy while working from home.
Mental Health First Aid England has suggested some ways to make the working day less stressful and more productive, MSN reported.
Get ready for the day
As the commute has been removed from our mornings, it's tempting to enjoy a lie-in. This will ensure feeling less tired and help to concentrate during the day.
It is important to make the effort to get up, get dressed and brush teeth as if going into the office - this will get into the working mindset.
Keep work and home separate:
Keeping work and home separate is a tough one as for many people our desk space at home might be sitting on a sofa in the living room, or even lying in bed. However, it's important to keep some separation between home and work to ensure a healthy balance.
Ideally finding some desk space in the corner of a room, away from where we sleep, might help to switch off at the end of the day. Moreover, creating a temporary work zone using a dining table will also work.
Keeping workspace tidy is important and it is also important to sit correctly, ideally on a chair that offers back support. Reports of eye strain and back problems are on the increase as people complain they feel uncomfortable or are working longer hours.
Regular exercise is essential for mental and physical health.
Going for a walk will help relaxing tense muscles after a busy day. It will boost concentration and help to sleep better too. It's also a great way to combat feelings of loneliness, boredom or isolation.
Going for a cycle or a jog before starting work will clear mind and prepare for the day ahead. If exercising outside isn't possible there are plenty of virtual gym classes available and for something more relaxing, consider yoga.
Taking regular breaks from screen and stretch during the day is an essential while working from home. It is also important to blink a lot during office work and drink plenty of water to prevent headaches and dry, tired eyes.
For people living alone, working from home can be tough as the normal life of meeting up with people is not happening. Studies have shown depression, anxiety and stress are on the increase as a result of Covid-19, so it is important to remember to keep in touch with work friends even if you can't see them in person.
Create an eating plan:
Planning out meals and snacks ahead of time, such as at the beginning of the week or workday is essential. This prevents from working to the point of hunger and then scrambling to decide what to eat. Everyone should also avoid eating at your workstation.
Choose foods to boost memory, concentration, and alertness, such as pumpkin seeds, dark chocolate, and eggs. Limit your intake of refined carbs, processed foods, and sugary drinks, reported Healthline.
Keep a Consistent Sleep Schedule:
"When you're suddenly at home more, sleep schedules can take a hit as you try and adjust," said W Christopher Winter, MD, the president of Charlottesville Neurology and Sleep Medicine in North Carolina and author of The Sleep Solution.
"But sticking to the same wake time and bedtime are crucial aspects of self-care, because those contribute to sleep quality. Without that, you may find yourself groggy throughout the day, or with big fluctuations in energy."
When that happens, the temptation might be to take a long nap when you don't have work in the afternoon. But it's much more productive to get outside and go for a brisk walk instead, Winter says. If you do want a snooze, aim for a 20-minute power nap, and set an alarm for it, he suggested.