Working from home can be challenging, particularly in a stressful situation like the one our workforce is currently experiencing. Here are some tips to protect your health and wellbeing during this time.
Routine
Start and end the day with a routine. If you always get up at 7 am, get dressed and go for a walk after breakfast, continue doing this. This helps to give you a sense of normality and keep you focused for the day ahead. This is also important if you have children in the house. Keeping the same routine is vital for them, otherwise, they will consider time at home as time off and not be motivated to learn.
Set boundaries
Make sure you stick to your work schedule and don’t end up working longer and harder. Many people working remotely start to feel they aren’t doing enough or worry that others will think they aren’t pulling their weight. They may use ‘extra time’ saved on their commute at work to do more work. If your normal work day begins at 9 and ends at 5, this should not change. Unless your phone is provided by your employer, you should not have your work email on it. Work-related whatsapp groups should be muted outside office hours.
If you save 3 hours on your commute, That time does not belong to your employer so don’t use that time working. You may typically read, catch up with music or podcasts whilst on your commute. That shouldn’t stop. The journeys to and from work helps to create a transition between the two. By not commuting, the lines between home and work begin to blur and that can have a negative effect on your health and wellbeing.
Work environment
You may not have the perfect workplace or equipment, but you can adjust your chair so your feet are flat on the floor, without uncomfortable pressure on your thighs. You can use a foot rest. Your lower back should be fully supported by the lumbar support in your chair. Ideally, you should have an office chair, otherwise you could use a cushion for lumbar support.
Find a space away from the main home area if possible and definitely not in your bedroom. Also, if you can, move your desktop to a place that has plenty of sunlight. Find spaces in your home where you can move around during the day, even if it just means taking a call from your phone somewhere other than at your desk.
Find more information on how to set up your workspace here
Remember there is no ergonomically ideal set up, any static position is unhealthy if maintained for too long, so move regularly which brings us onto...
Regular breaks and exercise
Every 25 minutes get up and stretch, go outside, go up and down the stairs, anything to move your body.
Resistance based exercise is particularly good for you. Join an exercise zoom group run by a professional trainer. If you’re a member of a gym find out if they’re running online classes, fit this into your schedule. Likewise for Yoga or Pilates. Don’t just log on to YouTube and go it alone.
If you pick up an injury, don't put off getting treatment, Physical therapy is deemed essential healthcare, and you can make an appointment with us via this website
Taking breaks is good for your sanity and also ensures you are resting your eyes from sitting in front of a computer. You could schedule the breaks in your daily calendar to remind you.
Minimise distraction
We work much better when we are focused on one thing (multitasking is inefficient regardless of your gender). Move your phone out of the way. Get rid of all the apps that distract you on your phone or laptop. Write down three things you want to get done in the day.
Socialisation
We all need to talk to others and are used to chatting to colleagues in the workplace. If physical contact isn’t possible, use technology like Zoom or Skype (do this rather than phone – it's easier to see how someone is). Make sure your only contact with colleagues and management is not via email. Instant messaging systems are also a good way to avoid feeling isolated from work.
Keep your immune system strong
You can keep healthy by washing your hands regularly, getting enough sleep, eating well, and staying hydrated. Make sure your bedtime routine is the same as usual and don’t be tempted to stay up late.
Fresh air
Get out at least once, or ideally twice a day, for a walk, run or cycle.
Food
Think about food preparation for the week. Have healthy snacks in. When you are working beside the kitchen, it is harder to keep a meal structure in place.
Limit media consumption
Avoid continuous exposure to news, media and social media that may trigger or elevate anxiety, stress or panic. Pick a reputable source of news, and check in once or twice a day. Recognise that social media sites do not put the same value on facts that “traditional” media do and so should be treated with a high degree of suspicion. If you read something that either sounds too good or too bad, verify it from another source, practice critical thinking, it is an important skill nowadays. Don’t fall into the trap of living in an echo chamber picking a source that just verifies your views . Expose yourself to views that challenge your opinion, this is healthy.
This is based on information supplied by the HSE their text can be found here:
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If you would like more information on any of our services please get in touch, either via our contact page or if you prefer you can call on 086 246 8014 or email: This email address is being protected from spambots. You need JavaScript enabled to view it. @ClinicBelvedere on Facebook and Instagram
The Belvedere Clinic is a Physical Therapy practice operating clinics in Greystones and Wicklow Town. Using a holistic system of diagnosis and treatment for musculoskeletal disturbances.
