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.
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
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.
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 firstname.lastname@example.org 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.
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.
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The Haven Staff