Work From Home Wellness Strategiesadmin
As COVID-19 pandemic enters its second year the professional world continues to adapt to the online and remote environment. Personal health, wellness, and work-life balance have become a focus for employers and employees alike.
“These are very uncertain and scary times,” Stephanie Adel, an assistant professor of psychology at IUPUI. “Many employees are likely to experience feelings of stress, anxiety, and even fear. These feelings are completely normal and valid.”
With these concerns in mind we’d like to share some of our favorite wellness strategies to ensure a healthy work-life balance.
Setting boundaries and sticking to a routine
As our home and work environments have become increasingly intersectional it’s important to create a clear boundary between your professional and personal space and time. This can be accomplished by setting up a specific area within your home to serve as your “office”. Creating distinctions between your professional and personal space assists your brain in preparing your brain for work. To boost your motivation and cognitive ease further keep your work space tidy and organized.
To separate your professional and personal time we recommend creating a routine to follow. Having a set routine allows you the freedom to plan your professional and personal time accordingly. Be intentional in setting your schedule, including ample breaks and time throughout the day to complete wellness practices like exercise, stretching, spending time outside, or connecting with friends/family. For a fun twist, challenge yourself to spice up your routine by trying new activities such as adding something new to your coffee, trying a new restaurant, or walking around a different part of your neighborhood.
Eating nutritious foods and hydrating throughout your day
Our brains utilize 20% of our daily caloric expenditure and our bodies are composed of 70% of water. These biological statistics exemplify the importance of proper nutrition and hydration. Our food and diet provides the amazing opportunity to nourish, sustain, and care for our body. By consuming whole and nutritious meals we are able to empower our body with the energy and nutrients to perform at our best throughout the day. Focus on eating a balanced plate with color diversity and foods from each macronutrient group: protein carbs, and fats as an easy way to care for your body. As always have intention and enjoyment with your actions. Seek out ingredients and dishes that you enjoy to consume while being conscious and intentional with the nutrients you are putting into your body.
In addition to being mindful of the foods that we are consuming, it’s important to be conscious of the amount of water that we consume on a daily basis. Research shows that proper hydration, 16 cups per day for males and 12 cups per day for females can lead to the following benefits:
- Maximize physical performance
- Positively impact energy levels and brain function
- Prevent and treat headaches
Getting exercise and spending time outside
Setting time within our schedule and routines to get exercise provides a wonderful boost in performance with mental clarity and increased energy. Exercise allows us to maintain muscle strength, coordination, and balance which in turn help to prevent injury. Being physically active also extends your life by reducing the risk for heart disease, stroke, Type 2 Diabetes, depression, and some cancers.
Furthermore, exercise provides multiple psychological benefits in addition to its physical benefits. Exercise releases endorphins, chemical compounds that improve our mood and also promotes feelings of relaxation and stress reduction. Exercise increases blood flow throughout our body promoting increased alertness, and improved ability to concentrate and focus.
Physical exercise can be as simple as taking a 20 minute walk outside. Spending time outside provides multiple benefits. Research shows that spending time in nature can:
- Reduce anxiety by greenery exposure
- Stimulate vitamin production from sunlight
- Improve your quality of breathing by inhaling fresh air
We hope you enjoy using these techniques during the week and we appreciate the repost and sharing what strategy you enjoyed to use!
- Whitaker, Justin “7 Tips to prevent burnout and improve wellness working from home”, Indiana University Health and Wellness, July 15, 2020 https://news.iu.edu/stories/2020/07/iupui/inside/15-tips-prevent-burnout-and-improve-wellness-working-from-home.html
- Millard, Elizabeth “Your Work-From-Home Survival Guide for Self-Care”, EverydayHealth, March 18, 2020 https://www.everydayhealth.com/healthy-living/your-work-from-home-survival-guide-for-self-care/
- Cleveland Clinic, “How to Work From Home & Still Be Productive” March 16 2020, https://health.clevelandclinic.org/how-to-work-from-home-still-be-productive/
- Withers, Natasha “12 Tips to Stay Healthy While Working From Home” Entrepreneur Magazine, March 19 2015 https://www.entrepreneur.com/article/243589