Keeping Healthy While Working Remote

By Rebecca Maddrell, MD, Family Medicine

Since the emergence of COVID-19, working from home has become the new normal for many people. While it can be advantageous in many ways, it can also create different physical, emotional and social issues.

Practicing healthy habits such as eating a balanced diet and getting regular exercise are crucial to avoid the psychological and social issues of remote working, such as loneliness and blurring boundaries between a person's professional and personal life.

Taking steps to preserve your overall physical and mental health is essential. The following are key strategies for you to add to your routine while working remotely:

Eating a healthy diet

A balanced, healthy diet can make a big impact on your health when you add nutritious foods to your diet. Try adding foods such as:

Additionally, try and avoid eating foods high in sugar and salt along with consuming saturated fats, like fatty portions of red meat, and trans fats, such as processed meals.

It is very important not to skip any meals, especially breakfast. Start of the day with foods with high protein such as oats, avocado or eggs. When there are few distractions at home, it is common to be more aware of your hunger.

Also keeping small, nutritious snacks, like fruits, near your workspace throughout the day is a good way to avoid mindlessly eating.

Keeping hydrated

Preventing dehydration is key! Dehydration can lead to constipation, mood swings and fatigue.

Try and avoid sugary beverages, such as sodas, energy drinks and fruit drinks since sugary drinks can add to dehydration.

Practice good posture

Back pain can be avoided by setting up a home office in a way that promotes proper posture, like investing in an office chair that supports the lower back’s curve.

A chair with armrests and a seat height that allows the feet to rest flat on the floor is the ideal office chair. The hips and knees of a person should be at or slightly over a 90-degree angle.

Your computer monitor(s) should be placed at least an arm's length away from your eyes, with the top of the monitor at or below eye level.

Eye strain can be alleviated by increasing the font size as needed and using a pair of blue light glasses to help block or filter out blue light from screens that can be harmful to your eyes.

Stay active with physical exercise

Physical and psychological benefits can be obtained through exercise. A person could replace the time previously spent commuting to their office with time working out.

It is better to work out away from your home office than trying to double your home office as a makeshift gym. There are many fitness apps, devices or online videos to follow different exercises.

If the weather is nice, a quick walk or stroll can be beneficial because it encourages time outside and away from your home office.

Don’t forget to schedule breaks to stand up from your desk and stretch. Jumping jacks or pushups in a different room can be beneficial to get away from your remote office while getting some exercise.

Standing desks have proven to have great physical health benefits compared to sitting at a desk for long periods of time. People who spend most of their day sitting have an increased risk of diabetes, heart disease and developing other health conditions.

Sitting for long periods of time burns few calories, with many studies linking prolonged sitting to weight gain and obesity. Standing desks, in comparison, are adjustable allowing you to choose the proper desk height and reduce back pain while improving your mood.

Developing a new daily routine

Sticking to or building a new daily routine outside of work may help reduce feelings of stress. A good daily routine includes going to bed and getting up in the morning at consistent times.

Developing a good, healthy morning routine can also make you feel good and prepare you for the rest of the day. Try and avoid going on your phone or computer first thing in the morning.

A good way to help boost your productivity during the day is by developing and sticking to a consistent morning routine to prepare you for your day. Writing down that day’s goals and tasks may help with any overwhelming feelings while maintaining a healthy work-life balance.

At Loyola Medicine, we believe the best thing you can do for your physical and mental health while working from home is to create healthy habits, using the tips above, that prioritize your health needs first.

Rebecca Maddrell, MD, is a family medicine physician at Loyola Medicine. She practices at the Loyola Medicine Maywood - Roosevelt Road. Dr. Maddrell is passionate about family medicine where she has the opportunity to take care of patients of all ages. She loves being able to establish close relationships with her patients and watch them grow. Dr. Maddrell also specializes in women’s health.

Dr. Maddrell earned her medical degree from Loyola University of Chicago Stritch School of Medicine. She completed her residency at West Suburban Medical Center in Oak Park, Illinois.

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