Working From Home (WFH) Banner

5 Tips To Stay Healthy While Working From Home (WFH)

4 Minutes Read

Working from home (WFH) has become the norm amidst the COVID-19 pandemic and while this presents a multitude of conveniences, this also carries the risk of neglecting your well-being by falling sick or burning out.

Here are 5 tips in which you can follow and take better care of yourself whilst remaining productive at the same time:

1. Stay hydrated

Staying hydrated is beneficial to your body cells and also aids in digestion and oxygen circulation. It is recommended to drink at least 6 to 8 glasses of water daily. Do note that 60% of our body is made up of water, and major organs such as the heart and brain are composed of 73% of water!

Moreover, making regular trips to the toilet will increase your activity levels and minimize prolonged sitting periods.

2. Observe your diet and try to avoid junk and sugary food

WFH allows fast and convenient access to the kitchen, which means snacks are readily available for consumption during periods of boredom and stress. However, such snacks tend to be high in fats, sugars and/or sodium, which are detrimental to your body if not taken in moderation.

Instead, keep to your regular mealtimes and try to have healthier and balanced meals. Do consider healthier snack options such as fruits and nuts instead of ice cream and chips.

Healthy Food Image

3. Get sufficient sleep and maintain a regular sleep cycle

Your body requires sufficient sleep to perform well, and this includes maintaining a regular sleep cycle. The temptation is always there to stay up late or take long afternoon naps while WFH. This, however, may cause your sleep cycle to be disrupted. For higher quality sleep, it is recommended to sleep and wake up at fixed times. This also allows you to feel more focused and refreshed throughout the day.

Should you feel very tired and require a short nap, it is recommended to keep it short for 10 to 30 minutes. Avoid napping after 3 pm as it can interfere with your night sleep, and ensure your napping environment is quiet, dark, and comfortable with little distractions.

4. Adopt a good sitting posture and do stretches

Sitting in front of the computer for long hours can put a strain on your back and neck, causing pain and/or aches. Having a good sitting posture can help alleviate this strain. Do a few posture checks, such as ensuring you are not hunching, not craning your neck and maintaining your eyes at screen level. Stretching can also help to release the build-up tension and stiffness. Try taking a short break to stand and stretch every 30 minutes or so.

Alternatively, you may want to get a standing desk from reputable brands such as from EverDesk+ or Omnidesk. Research has shown that standing for an hour burns 88 calories, compared to 80 calories when sitting. Back pain can also be eased from not sitting for long hours.

In addition, a study done among call center employees also found that those who stood during their shift were 45% more productive compared to those who sat!

Standing Desk Image

5. Pamper and give your eyes a well-needed rest

Staring at the screen for long periods can be tiring for your eyes. These are some helpful eye-care pointers you can follow:

  • Taking short and regular breaks from continuous and prolonged work by closing and resting your eyes or looking at a faraway object
  • Ensure the aircon or fan is not blowing directly at your eyes
  • Maintain a comfortable viewing distance from the screen
  • Set up your workspace in a way you are able to view your surroundings at eye level
  • Ensure the environment you are working in is well-lit and adjust your screen’s brightness and/or contrast to reduce glare
Taking Break Image

To sum up, given the new normal of living with COVID and WFH, there may be changes to your health as we may be working longer hours and leading a more sedentary lifestyle. Do pay attention to your physical and mental health, make the necessary adjustments and see a doctor if you feel unwell.