Staying Healthy While Working at Home

By | June 6, 2016
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I have often had a difficult time staying healthy while working at home.  There are just so many things that have to be done and so many distractions that getting a little exercise every day is just not a priority.  After some time passes I notice that my pants are a little tighter around the waist, my shirts show the evidence of the spare tire I am carrying around, and I just don’t feel as good as I should physically.  Then I begin to face that fact that I have been avoiding stepping on the scale in my bathroom, so I decide to take a peak…I mean, it can’t be that bad!  The truth hurts and now there is no denying it.  It’s time to make some changes!

Does this story strike a similar chord with you?  Has the relaxed life of running an at-home business taken its toll on both health and your wardrobe?  Well luckily for both of us we can make little changes that will start to payoff pretty quickly!  Let’s take a look at the options we have.

Stay Hydrated

summer_hydrationThe first step to staying healthy is always to stay hydrated.  Drinking a ton of soda or fruit juices doesn’t count!  I have a 32 oz Nalgene that I fill with water, and I try to empty it twice each day.  If nothing else, at least once.  Now if you are like me, you might not like drinking just straight water.  I routinely make trips to the store to get drink flavorings, like MiO, Crystal Light, or even the generic store brand.  I usually get liquid flavoring that is electrolyte enhanced!  Pick out a couple of flavors that you think you will enjoy and use them!

One of the best things about drinking a lot of water is that it speeds up that metabolism.  It causes you kidneys to start working harder than usual, flushing out your system, and your body starts to pick up some fat burning speed.  The other benefit from it is that it will force you to get up and move!  Let’s face it, all this fluid is going to require you to take regular and frequent potty breaks.  My office is down in the basement of my home, and I prefer using the upstairs bathroom.  Getting up every 15 – 20 minutes while climbing the stairs each time starts to add up!  Hey, that leads into the next step!

Get Up and Move

get-up-and-moveFor many of us, our at-home business tends to involve a lot of sitting.  This is not a good thing, but unfortunately it is a very easy thing to do.  I will often look down at the clock on my computer screen and see that I have been sitting at my desk for literally hours.  There are all sorts of health issues related to sitting for a long time, some of them can be much more serious than others.  This can be avoided by just getting up regularly and moving.  How often and for how long?

The general guideline is to try to get 10 minutes of movement every hour that you are sitting.  This can be broken up however you want.  One suggestion is to spend 5 minutes doing just regular office or household things, like getting a drink, take a potty break, go do a couple chores, and whatever else you can think of to fall into this category.  Then spend 5 minutes, maybe half an hour later, doing some stretches or a short workout.  This is something that might take a little getting used to for most of us, but setting an alarm on your phone or something else might be the perfect reminder.  I know that I have to set an alarm or I tend to forget…I have a horrible short term memory for things like this!

Yoga and Body Weight Exercise

man-yoga-3Doing a little yoga is the perfect way to stay healthy while you are working from home.  You don’t have to go all crazy with it either!  You can just use some of your break time each hour doing a few stretches and positions.  One of the issues with sitting for too long is that your tendons get used to that position and start to tighten, especially the hamstrings!  This leads to a lot of back issues which can be avoided my simply doing some stretching throughout the day.  Yoga also is a great way to burn some calories!  You can do a google search to find all sorts of information on yoga.  Another option is to check out Nerd Fitness.  They have a wonderful yoga program that is designed to be done anywhere, and it doesn’t cost all that much to get it.  Check it out!

Most of us don’t have home gyms, but that doesn’t stop us from being able to get a nice workout inBody-weight-Build-Muscle whenever we have the time.  Doing a quick search for body weight exercise will show you a large number of exercise options that you can do with nothing more than your own body weight.  It is a very simple way to stay in great shape!  Better yet, a lot of these exercises will use things that you can find around your house.  For instance I have seen a program that utilized nothing but yourself and a chair.  That’s it!  For beginners, or someone that hasn’t exercised in a long time, this is a great way to get a quick workout.

Remember to Eat

Sometimes when I get into something that is really important, or that is involving a lot of my concentration, I will often forget to stop and eat lunch or grab a quick snack.  Missing meals is really bad for your metabolism!  You have to make sure, just like with everything else we have talked about here, to set time aside to get some food in you.  Some nice protein and a little carbs fuel your body and your mind which will allow you to work more efficiently.  That all being said, do not get a case of the snack attacks!  Sitting a bag of chips, or some other snack food down in your work area is usually a bad idea.  I don’t know how many times I put some tortilla chips down next to me, then after a while I reach in the bag and find that it is completely empty!  I don’t even remember eating it all, but the proof is there.  Get up, take a break, and make a concentrated effort to focus on what you are eating, whether it be a full meal or a little snack.

Hopefully this has helped get you thinking about ways to better improve your health while still working from home.  I wish you all the best in life, success, and your health!

26 thoughts on “Staying Healthy While Working at Home

  1. Marta

    I work from home and I completely agree with you. Sometimes, when you get involved in what your’re doing, its difficult to remember about your very basic needs. Hydration, fresh air and some movement are the key to keeping our brain working. However, I’d like to add that going out to meet some real people is also very important when you work from home…. for the sake of your mental health, meet a friend once a week!

    Reply
    1. Christian Dorius Post author

      Great point about socializing! As you mentioned, that is very important for your mental health and should also be something that is maintained just as much as your physical health. Thanks for reminding me of that!

      Reply
  2. Yev

    Water – so simple yet so effective. Thanks for point it out. It’s one of the cheapest things we can buy but it’s one of the best ways to purify us. Drink some water before anything else in the morning. If that sounds nasty to you, then you probably (definitely) need to do it! 🙂

    Reply
    1. Christian Dorius Post author

      Yeah, water is definitely the most important part to staying healthy, so that’s why I decided it should get first mention! You’re right about drinking water first thing in the morning as it is a great way to get that metabolism moving for the rest of the day!

      Reply
  3. Jessie

    What a great article! I agree with each and every post, especially drinking more water. It’s simple, but makes a huge difference. Thanks for sharing! 🙂

    Reply
  4. Bling and Butterflies

    I don’t work at home and couldn’t agree more. I’ve consiously tried to up my water intake by adding things to it like strawberries and mint. Works a treat. I just need to get the rest into gear… thanks for the push!

    Reply
    1. Christian Dorius Post author

      No problem on the extra motivating push. ☺

      Before working from home I worked a desk job and had a lot of the same struggles but at least when I was in an office I could get up and socialize regularly!

      Reply
  5. Amy Scott

    Oh my gosh especially remembering to eat, I’m the type to keep saying “I’ll just do this one thing” before getting up. 10 things later I’ve missed lunch and I’m pushing dinner away too….I find it so hard to maintain a healthy work at home mix.

    Reply
  6. Nicole

    Remembering to eat is my hardest one! I love moving and doing things, but life gets in the way! My kids demand attention and I always take the backseat. Sometimes when my husband comes home is the first time that I actually get to eat something during the day

    Reply
    1. Christian Dorius Post author

      That’s how I feel a lot of the time! I’m the stay-at-home parent in my case and after I get the kids their meals and stuff cleaned up, they are done and ready to get down from the table. In the end I just grab a slice of bread and a coke and call it good. Not too healthy, but sometimes you gotta do what you gotta do!

      Reply
  7. Ian

    Hi Christian,
    This is a well written article. I definitely agree with all of your points. Staying hydrated and moving around every once in a while is important for circulatory health. It’s really easy to get so focused on creating content that we can even forget to eat. I think it’s important to take breaks to eat meals since it’s important to feed oneself.

    Reply
    1. Christian Dorius Post author

      Hey Ian, I’m glad you enjoyed the article!

      Reply
  8. Gina

    This is such a unique article. I guess those of us who work at home don’t usually think about it effecting our health.
    For staying hydrated, I do the same thing as you except I use a 24 oz bottle and try to empty it 2-3 times. It sure does get you a little exercise running to the bathroom haha. Then every couple hours I’ll take break and grab some healthy snacks.
    I should consider doing some yoga though. Using just a chair seems easy and wouldn’t allow any excuses 🙂

    Reply
    1. Christian Dorius Post author

      Yeah, there is a ton that can be done to keep healthy and in shape while working from home. Remembering to do it is the real challenge! 🙂

      Reply
  9. Wil

    I think that two main ways of working at home fall under multi level marketing and affiliate marketing. Multi level marketing can have it’s percs if and ONLY IF there is an actual product to sell. Too many times you have multilevel marketing schemes where the only real way to make money is to recruit other people. That is wrong and definitely a scam. Affiliate marketing is great because you can take part in the benefits of a sale without having the actual product on hand. Very useful in many situations.

    Reply
    1. Christian Dorius Post author

      I agree with what you are saying. Anything that only pays out for recruiting more people under you and offers nothing else is definitely a scam and should be avoided at all costs. You’re right about affiliate marketing and being able to make sales without a physical product, but also there are many programs that do offer a product to review and those can be great as well. You can score some nice toys that way! 🙂

      Reply
  10. Martin Kelly

    I work in the telecommuting industry now and can say that drinking water is so essential. I used to drink too much coffee now I alternate with water and feel better. Also hitting the basement gym and doing anything to get the blood moving helps. Also very important I have learned is to use the stairs every hour I naturally do it and it helps move the blood around you cannot sit for long stretches forever -thanks for a much needed site.

    Reply
    1. Christian Dorius Post author

      Hey, Martin. Glad I could help.

      It’s really great that you see the value in getting up and moving when you have been sitting for too long. There are so many people out there that don’t even pay attention to that sort of thing and they end up having some severe health issues at some point because of being too sedentary. Keep it up!

      Reply
  11. Adrian

    Now that I am working from home, I have to be conscious of how long I sit at my desk as I need to remind myself to get up every hour and get out of the study.

    Fortunately, I run three times a week and do bodyweight exercises and I make sure that I stay hydrated but I do find that you can spend hours at your desk without realising it, especially if you’re in the middle of a project or something.

    So thanks for the reminder to get up and move for 10 minutes of every hour because I find that I can easily overlook this, this is a good post; well done.

    Reply
    1. Christian Dorius Post author

      Hey, Adrian. Thanks for stopping by and reading this post!

      That’s really great that you are keeping up on some exercise and general fitness. I’ve been struggling lately to remember to get up and move as often as I should since I’ve been pretty busy with different projects lately.

      I think I’m going to have to set an alarm on my phone as a reminder! 🙂

      Reply
  12. Dejan

    Hello there,
    I guess it is quite a challenge to stay healthy while you literally sit in your chair every day for hours. I think you just have to create a schedule where you designate certain hours specifically to sports. For example, running in the morning not only keeps you healthy but also gives you a boost while you actually work. Keeps your head clear and straight. Do you do something like that as well?

    Reply
    1. Christian Dorius Post author

      Hey Dejan!  Thanks for stopping by!  Yeah, I usually try to get get out and do some work in my garden area or go play a nice round of golf.  I find that working in my small vineyard or cleaning out the garden boxes of weeds is really therapeutic and helps me keep my self focused.  It’s those quiet times that I can really come up with some great ideas or just let tensions flow out.

      Reply
  13. Elsa

    I have been working online from home recently, so I can absolutely relate to all of these points! I have to make sure I always have a bottle of water next to my laptop or else like you say, I know I won’t be hydrated enough. Another thing I’ve started doing is actually setting an alarm, so I somewhat have a schedule throughout my day and it really seems to help with focusing on what I need to get done. Best of luck to you too!

    Reply
    1. Christian Dorius Post author

      Hey Elsa!  Glad you stopped by!  Those are some great habits/patterns you have set for yourself there.  Keep up the great work and keep yourself healthy!

      Reply

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