Almost two years of the pandemic have shown that the benefits of remote work are greatly exaggerated: contrary to expectations, many people did not get more time to communicate with their families and watch TV series, but instead faced new health problems, including mental ones. Let's figure out what habits you should acquire to maintain physical and mental health if you work from home.
What are the dangers of remote control?
At the end of last year, American scientists conducted a survey of Americans who were forced to work from home during the pandemic. Respondents complained that they are more often distracted by everyday factors and communicate much less with colleagues, which is why productivity and satisfaction from the work done ultimately decreases. This is largely due to the organization of the workspace: only half of the participants had the opportunity to be alone, while all the rest were forced to work in the same room with members of their family.
Working remotely also affected people's eating habits: most respondents reported that they began to eat more and spend less time on physical exercise. According to the authors of the study, it was this factor that largely influenced the deterioration of the health status of the survey participants.
Another study conducted in Canada showed that many home office employees face problems such as:< /p>
- feeling of isolation — especially among those who live alone;
- reduced motivation to work;
- inability to find a balance between work and personal life;
- sleep disorder;
- burnout.
Useful habits and lifehacks will help you avoid these troubles or minimize them:
Avoid unhealthy snacks and overeating
When working in an office, it is much easier to at least eat on time: breakfast before going out, business lunch with colleagues, dinner in the evening. But when you spend the whole day at home at the computer, there is a great temptation to put a plate of chips next to it and look into the refrigerator more often. It’s even easier to forget to eat on time and remember only late in the evening.
Experts recommend not neglecting the rules of a healthy diet and including fruits, vegetables, whole grains and low-fat dairy products in your diet. You should also limit your consumption of foods high in sugar and salt and processed foods.
Go to bed as if you have to go to work at the office tomorrow
The opportunity to sleep an extra couple of hours and a flexible schedule very quickly discourages, especially those who are not used to self-discipline. Try to at least get at least the 7-9 hours of sleep an adult needs every day and maintain a regular sleep schedule.
Experts from the US Centers for Disease Control and Prevention (CDC) recommend spending at least 1.5 hours before bed without a computer or gadgets. It is better to devote this time to walks and relaxing activities.
Drink enough fluids
But not soda, energy drinks or juices. It is better to consume clean water; tea and coffee are allowed in moderation. On average, it is recommended to drink at least 6-8 glasses of liquid. This simple measure will help you maintain a healthy weight, avoid constipation and mood swings.
At least take a walk up the stairs or to the store
Yes, this is the most difficult task, because after a whole day at the computer, most of all you want to lie on the couch, and not go for a walk in cold weather. But this is vitally important, because a sedentary lifestyle has a very detrimental effect on both body weight and well-being. The World Health Organization recommends at least 150-300 minutes of moderate physical activity or 75-150 minutes of vigorous exercise each week. Even a walk to the store or up the stairs will make you feel better.
Pet owners love remote work the most
A study conducted by FlexJobs found that 85% of respondents with pets are very excited about the opportunity to work from home. This helps them spend more time with their pets and give them enough attention, which is so lacking due to office work.
Don't work in bed
Many people succumb to this temptation: according to one study, up to 80% of young professionals work from home, sitting comfortably on pillows. Unfortunately, this comfort also has a downside: sleep disturbances and decreased productivity, since the environment in the bedroom where you are used to resting is very dampening.
But if you really want to, at least try to keep your spine always in a straight position and your neck and shoulders not in constant tension.
Important!
Even if working remotely is a temporary thing for you, make sure your workspace is well lit and has a chair or chair that supports your posture, say experts from the US Centers for Disease Control and Prevention (CDC). Buying a good office chair is an important investment in the health of your spine.
Try working while standing< /h3>
In the office you have to work only while sitting, and even in a comfortable chair, your back gets tired after hours of work. Try to arrange an additional workplace for yourself where you can work while standing. In addition to the fact that you will keep your back straight and your legs will not become numb, this is an excellent opportunity to lose weight — studies have shown that a person working while standing loses at least 88 calories per hour. This is despite the fact that walking burns 220 calories in the same amount of time.
Take a five-minute break every hour
Studies have shown that muscle and eye tension are significantly reduced if you rest for at least 5 minutes every hour. A short warm-up, a walk, or just walking up the stairs can be very helpful, CDC experts say. The main thing is not to spend this time on a computer or smartphone. To remember to take breaks, you can set a timer.
Do the 20-20-20 eye exercise
Even if you have excellent vision, after a couple of months of working in poor lighting and If the monitor contrast is not adjusted correctly, your eye health may be seriously affected. CDC experts recommend doing the “20-20-20” exercise during work: every 20 minutes, for 20 seconds, concentrate your gaze on any object at a distance of 20 feet (about 7 meters). This will help rest your eyes.
Practice mindfulness meditation
No, you don’t have to sit in the lotus position and chant mantras, just spend 3-5 minutes a day for a simple exercise. Canadian scientists offer mindfulness practice that helps relieve relaxation, reduce anxiety and increase concentration.
Three-minute mindfulness practice
- Choose a place in your apartment where no one will disturb you, sit in a position that is comfortable for you. Close your eyes.
- Take calm, shallow breaths in and out and focus your attention on your breathing.
- Bring your attention to your breathing whenever thoughts enter your head. Don't be angry with yourself if you can't drive them away and don't obsess over them.
- Imagine a beam of light above the top of your head that slowly moves down your body from top to bottom. Try to “catch” the sensations in your body — itching, tingling or even pain.
- Mentally ask yourself three questions and observe your emotions and the sensations that arise, but do not judge them:
- What is happening in my thoughts now?
- What do I feel in my body?
- What is happening around me?
Your task is to learn to realize what is happening here and now and to step back a little from your experiences. This helps you relax and better understand your condition.