Schedule regular exercise
Set up a home office
Adhere to a healthy diet
Maintain work life balance
Eye protection
Working from home has many benefits but can also bring physical, psychological, and social challenges. Therefore, taking measures to maintain health in all aspects is beneficial. This article explores how to maintain optimal health while working from home.
- Schedule regular exercise
- Set up a home office
- Adhere to a healthy diet
- Maintain work life balance
- Eye protection
Schedule regular exercise
Sitting in front of a computer for a long time can cause muscle tension and discomfort. Getting up and exercising once an hour can at least help alleviate this situation. This does not mean that you need to do a complete set of exercises. Just taking a walk and doing some easy stretching exercises can help you recover your energy and relieve muscle fatigue. Exercise is beneficial for both the body and mind, and you can also incorporate quick walks or exercise into your daily schedule. Make sure to exercise a few times a day to give your body a break. In addition, leaving the computer will also give your eyes a break.
Set up a home office
When working from home, make sure your work surface does not need to bend over and check if the height of the computer is suitable to reduce pressure on the neck, wrist, and back. Setting up a home office can help you achieve the best posture and comfort. Firstly, you need a suitable office chair and desk. The chair should have sufficient back support and the height should be adjustable so that your feet are flat on the floor. The height of the table should be such that your elbows are at the same level as the desktop, so that your arms can naturally rest on the keyboard. Setting up a home office in a way that promotes good posture can prevent back pain.
In addition, the location of the computer is also important. The screen should be at the same level as your eyes, or slightly lower, so you don’t need to look up or down at the screen to avoid discomfort in the neck and shoulders. At the same time, ensure that there is sufficient light, but avoid direct sunlight or strong lighting on the screen to prevent eye fatigue.
Finally, try to keep the workspace as tidy as possible. A cluttered work environment may distract your attention and affect your work efficiency. You can set up a fixed place to store documents and office supplies, so that you can find them at any time.
Adhere to a healthy diet
Correct dietary habits are also important. Working from home may make it easier for people to easily grab food, especially high-calorie snacks. To avoid this situation, you can prepare some healthy snacks in advance, such as fruits and nuts, which not only provide nutrition but also keep you awake. At the same time, it is also important to have regular meals and not let work interfere with your eating schedule.
Maintain a balance between work and life
When people work from home, the boundary between work and family life may become blurred. Therefore, the division between work and family life can be strengthened by trying to forget work after work. Physical and mental health complement each other. When your body is healthy, it can also help your brain stay healthy. Adhering to a normal life outside of work can help reduce the stress caused by work and is beneficial for physical health, including waking up and sleeping at a fixed time. Most people need at least 7 hours of high-quality sleep every day. Adequate sleep time can help maintain alertness and improve work efficiency.
Protect vision
You can try the 20/20/20 rule, which is a strategy to prevent visual fatigue and a method to prevent computer vision syndrome (CVS). The rule is: for every 20 minutes of viewing a computer or electronic device screen, one should look at something 20 feet (about 6 meters) away for 20 seconds. This can give your eyes time to rest and prevent visual fatigue, which is a healthy habit that can help reduce eye fatigue and headaches and may improve your work efficiency.
Although working from home can be challenging, as long as you take the right approach, you can still maintain health and vitality. We need to exercise regularly, eat reasonably, maintain good working posture and environment, and pay attention to mental health. In this way, we can not only improve work efficiency, but also enjoy the fun of working from home.
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