Healthy in the home office

Many have experienced long days in the home office with hours of sitting since the onset of the Corona pandemic. This article discusses the effects of prolonged sitting on health and advises preventing unwanted consequences.

How does sitting affect health?

It has long been known that much sitting combined with little exercise negatively affects health. This interaction is the main trigger for back pain, the number one widespread disease. Extended and rigid sitting quickly robs one of concentration and energy, both essential for work. Especially in the home office, everyday work can often lead to detrimental health effects. Reports show that over 60% of people surveyed reported having health issues related to working from home. Additionally, more than half of them had to make do with fewer furnishings in their home office than in their official workspace.

Take breaks for a healthy back

Incorporating stretching and relaxation exercises into your daily routine can be beneficial in counteracting back pain. For example, shoulder rotations while standing effectively loosen up tightened neck and shoulder muscles. Taking short walks in the fresh air can effectively increase one’s well-being and concentration during breaks. Simple neck stretching and mobilization exercises can loosen fixations and fascial structures in the cervical spine area. Taking care of your physical health is essential for staying healthy and energetic. Engaging in regular physical activity, such as exercising and pampering yourself with a relaxing massage for a healthier back and a greater sense of well-being, is recommended.

Be aware of your food

Culinary temptations lurk within your four walls as you prepare your meal for the day or use your canteen. The fridge is full, and the fruit bowl is too, but wasn’t there a bar of chocolate somewhere? Pay attention to your diet, especially due to the lack of exercise. Take your time and process fresh food into a wholesome meal. Above all, focus on eating lots of vegetables and proteins. Doing so will protect you from muscle breakdown, increase your metabolism, and prolong your feeling of satiety.

Manage your time well

Especially when working from home, self-discipline and self-care are important for one’s health, especially if one’s family and children are at home at the same time. Structuring your day by separating tasks into specific windows of time and locations can help keep you organized and reduce stress while working. Plan your tasks and your breaks precisely, and define fixed rules for online team meetings: When will the meeting take place? What points should be discussed, and who will participate? You should avoid spontaneous meetings to prevent stress and psychological strain in the home office. It is best to start in the morning with a realistic schedule for all the day’s essential tasks. Prioritize your to-dos and focus on them.

Plan breaks in your home office consciously

Breaks are significant to your mental health while working from your home office. Much more applies at home than in the office: take time for breaks and eat away from your workplace. You could use the balcony or terrace for lunch if your workplace is the kitchen table. Provided, of course, that your living situation and the weather allow it. If possible, create a separation between work and relaxation. You can also clear your head and recharge your batteries with a short walk. This keeps you focused and efficient. Even small breaks in between help motivate you through the home office day. Whether you just get up for a moment, open the window and take a deep breath, get something to drink, or just let your gaze wander into the distance, these small exercises can work wonders.

Avoid possible distractions in your home office

The temptation in the home office to allow yourself to be distracted is great. World events change almost every minute, and friends and acquaintances constantly send you messages. Don’t waste your time doing this. It is best to leave the TV and radio off, mute your personal smartphone and disable push messages. Because once torn out of the concentration phase, it is difficult to get back into it.