Staying Healthy While Remote Working

For those who’ve started working remotely, it might seem like a challenge to get in physical activity. After all, transitioning from an active work environment to a home office or coworking space might mean moving around less. While tips like meal prep and taking a lunch break are good for work-life balance, it’s important to integrate more than one healthy habit. Staying healthy while remote working can require a bit of mindfulness, but ultimately will create a more fulfilling work experience.

Two sets of tables with blue chairs sit in the foreground of a blue wall lined in books and a television positioned in the middle of the wall — The Library of The Haven Coworking Space in Bend, Oregon.

There are many benefits linked to working from home or remotely, including:

More flexibility increases job and life satisfaction
Less time commuting leaves more time for personal activities
You spend less money on gas, clothes and eating out
You can finish work quicker with fewer distractions from coworkers
You get to dress comfortably every day

However, working remotely carries some mental and physical health risks. Sitting in the same position all day can cause:

Back and neck pain
Stress from a lack of structure and time management
Physical inactivity that negatively impacts your mind and body
Unhealthy eating habits
A decrease in productivity if your environment is full of distractions

Try these tips for maintaining a healthy lifestyle while working remote or hybrid.

Create a Comfortable Workspace

If you’re still working at a makeshift desk using a kitchen chair, it’s past time to upgrade your workspace. Ergonomic chairs can support your lower back and help reduce slumping and back pain. Additionally, working at a stand-up desk can help reduce neck and back strain. Plus, you may burn more calories and lower your risk for heart disease.

When using a standing desk, experts recommend:

Alternating between sitting and working at a standing desk
Keeping your head, neck, and spine in a straight line
Having your computer or laptop at eye level
Keeping your elbows at a 90-degree angle when your wrists are flat on your desk
Wearing comfortable shoes without heels, above a cushioned mat

An ergonomic chair sits in front of a stand-up desk in a coworking space in bend, oregon. — Stand-up desks and ergonomic seating is one tip for staying healthy while remote working.

The Haven provides stand-up desks that you can pick up and move to your preferred workspace. The high-top bars in the Café area are also popular because of the Deschutes River views and access to charging stations.

Remote Workers Should Practice Yoga Regularly

Regular yoga practice can help reduce neck and back strain caused by sitting all day. The asanas (postures) help loosen the muscles and connective tissues around the joints. Also, the focus on breath work and mindfulness has been proven to reduce stress and improve well-being.

In addition to the physical and mental health benefits associated with yoga, studies have found a correlation between mindfulness and productivity. Yoga is a mindful activity because focusing on your breath and postures keeps you in the present moment, instead of wandering about past or future events.

View of people doing yoga on a deck overlooking deschutes river as a part of Springtime Activities for Haven Members — The Haven Coworking offers yoga on the deck during the summer.

Proactively scheduling 20-30 minutes of yoga during work days can provide relief for your joints and muscles, help with mindfulness, and reduce stress. Furthermore, yoga can help remote workers get the break they need to stay productive.

At The Haven, members can take their yoga practice outside with Yoga on the Deck at 5:00 p.m. every Wednesday. The cost is $10 for members and $15 for non-members. Email info@worklifehaven.com to reserve your spot.

Take a Screen Break

As a remote worker, it can be tough to escape screens. Between laptops, desktops, and smartphones, screens constantly demand your attention. Unfortunately, looking at screens for long periods of time is linked to eye strain, fatigue, and sleep problems. Taking intentional screen breaks can reduce these effects.

The 20-20-20 rule is easy to remember and follow. Every 20 minutes, look away from your screen for 20 seconds and focus on something that’s roughly 20 feet away. This gives your eyes a much-needed rest but you can also use the opportunity to readjust your posture and take a deep breath. Then return to your work with a sense of clarity and renewed focus.

haven coworking deck overlooking the deschutes river and tree line — The Haven Coworking has incredible views of the Deschutes River and Old Mill District.

Every hour or so, take your screen break up a notch by getting outside for some fresh air. Going outside and breathing in fresh air can:

Energize your body and increase awareness
Give you an overall mood boost and a dose of Vitamin D
Improve your immune system

Coworking Space Membership Benefits

The Haven Coworking’s location and membership perks make a healthy remote work lifestyle more accessible.

Add some of these activities to your daily routine to stay healthy, increase focus and reduce stress:

Weekly stretch breaks every Wednesday and Friday at 1:30 p.m
Practice self-guided yoga on the deck and ask the Community Desk staff about borrowing a yoga mat
Reserve a paddleboard and electric pump in the member portal and get out on the river
Take a walk along the Old Mill River Trail. From The Haven, it’s about a mile walk to Old Mill District, two miles round trip. You can walk to eat lunch at one of the many restaurants and cafes in the Old Mill District
Run with other Haven members on Tuesdays at noon and Thursdays at 4:30 p.m.

Are you considering joining a coworking space, but aren’t sure where to start? Try our trial membership for just $149 your first month.