We all think the grass is greener on the other side. We envy our work-at-home companions; we think they have it made. The truth is remote workers spend 9.2 hours per day in front of the computer. Here are some quick tips to improve your wellness scorecard if you are a remote worker.
GET UP AND MOVE
Many telecommuters live a sedentary lifestyle and it is catching up with them. Remote workers need to get up and move around. You can be productive at work and get in a little exercise by setting a Pomodoro timer. Create a healthy habit of moving around during your break period.
WATCH YOUR BACK
Working from home can literally be a pain in the backside. Sitting in a chair, 9-12 hours per day, that doesn’t support your back is a recipe for trauma. Having the right office set up is important to avoid back problems.
Ergonomic office chairs and standing desks are great for relieving strain on the back and neck. What do you do if you can’t afford the $200 – $1,400 price tag that comes with that remedy? No worries.
Here are some items I’ve tried personally that eased my back pain:
- Back brace – retrains you to sit up straight and stop slouching
- Lumbar support – supports your back while you sit
- Office Seat Cushion – supports your lower back
The ultimate sleep aid
So, you probably think this is another cliché suggestion of getting 8 hours of sleep. Wrong. Maybe you can’t afford a new bedroom set or mattress, but investing in a pillow can make your day – literally.
A good pillow can help keep the spine aligned and improve sleep quality. My inexpensive pillow caused me to wake up every morning with headaches and neck pain. I invested in a memory foam pillow. The second my head hit this pillow; it changed my life. No more re-fluffing, headaches, neck pain, and I had a great night’s sleep. This pillow may be pricey, but it’s worth every penny.
MAKE MINDFULNESS A MUST
A remote job can be just as stressful as an in-office job. Mental health is declining for some remote workers. Fortunately, a remote job can make it easier to participate in meditation. Mindfulness meditations can last as little as five minutes. Meditation reduces stress, improves sleep, and decreases blood pressure. Increase your emotional wellness by adding mindfulness exercises to your work routine.
DELIGHT IN NUTRITIOUS MEALS
One of the best perks of remote work is eating at home. You can create a fresh meal that doesn’t have to be refrigerated, and then warmed in a microwave. It opens you up to creative experiences and stimulates your brain. You are immersed in the process, so you can incorporate mindfulness in this activity. It can boost self-esteem. Of course, you’ll eat fewer calories, since you choose the ingredients. Sounds almost therapeutic, doesn’t it? It is!
LOW-IMPACT EXERCISE IS YOUR NEW BEST FRIEND
If you sit all day, you need core and back strengthening training. Think of Pilates and yoga as “mindfulness for the body.” I’ve been a yoga student for a while, but I didn’t start using Pilates until I started having back trouble. My favorite Pilates instructor is Jessica Valant, a physical therapist with a full line of Pilates workout videos. She is a fantastic instructor with a gentle spirit.
Enjoy this quick roundup for remote workers to increase wellness for the body, mind, and soul. Do you have a quick wellness tip you would like to share? Please comment below.