5 Effective Ways to Stay Healthy When Working from Home

by Callum Allan on May 16, 2023

5 Effective Ways to Stay Healthy When Working from Home


Have you been feeling sluggish lately? Are your daily clothes feeling snugger than usual? Well, you’re not alone. More and more people are working from home, which can wreak havoc on physical and mental health. It's easy to get sucked into unhealthy habits like sitting for prolonged hours, eating junk food, and losing track of your physical fitness. The good news is that you can incorporate simple ways to stay healthy and active even when working from home.


1. Make physical activity a part of your daily routine.


It’s essential to incorporate physical activity into your sedentary work-from-home routine. Even basic exercises like stretching, yoga or a quick run around the block will help your body to stay active throughout the day. Take a 5 to 10 minutes meditation break to refresh your mind, stretch your muscles, and relax your eyes. Make sure to include a 30-minute routine of exercise every day.


2. Eat healthy and nutritious meals.


Sitting for long hours in front of the computer makes you prone to snacking on unhealthy foods. You should opt for healthy snacks like fruits, nuts, and healthier carbohydrates, and avoid junk and processed foods. Plan your daily meals, making sure they are high on protein, fibre, and nutrients to give you the energy you require for the day. Keep your meal portions small, take breaks in between your work hours and have a glass of water with lemon to keep yourself hydrated.


3. Take regular breaks.


Sitting for long periods of time can be harmful to your health, no matter where you are or what you do for a living. Our bodies aren’t supposed to sit for long hours, which can result in several health problems, including back pain, posture problems, and fatigue. Make sure to stand up, stretch your limbs and take a small walk around the room to refresh yourself.


4. Stay hydrated.


Staying hydrated is very important for your health so make sure to drink plenty of water throughout the day. If you forget to drink enough, try setting reminders once every hour to drink water or a homemade lemon drink to keep your body’s fluids balanced.


5. Get enough sleep


Working from home can shake up your sleep schedule. Your work-life balance can get blurry, and work hours tend to extend into the night. But, this means you'll be tired throughout the day, which isn't very good for your health. So, make sure to sleep for seven to eight hours every night to avoid exhaustion, improve your productivity and boost your body's immunity.



Working from home can seem like a good opportunity to adopt a sedentary lifestyle, but with the right approach, it can be an opportunity to stay healthy. Taking some time to focus on your physical and mental health can have long-term benefits, including being more productive and energized throughout the day. By incorporating these tips into your workday routine, you can keep on top of your health while working from home and enjoy the benefits that come with a healthy lifestyle. Have fun, and stay healthy!