Remote work wellness: tips for maintaining physical and mental health while working from home

Working from home can offer flexibility and comfort, but it also presents unique challenges to maintaining physical and mental health. As a workplace well-being company, we understand the importance of staying healthy and productive in a remote work environment. Through our client consultations, we’ve identified these as the top tips for maintaining physical and mental health while working from home:

1. Establish a routine. Set regular work hours, take breaks at the same times each day and maintain a clear boundary between work and personal time. This structure can reduce stress and improve productivity​​.
2. Create a dedicated workspace. A dedicated workspace can help you stay organized, minimize distractions and signal to your brain that it’s time to work when you’re in that space. Ensure that your workspace is ergonomic to prevent physical strain​.
3. Get enough physical activity. Incorporate activities like stretching, yoga or short workout sessions into your daily routine. Taking breaks to move around can help reduce the risk of musculoskeletal problems and boost your energy levels​​.
4. Maintain healthy eating habits. Plan your meals and snacks ahead of time to avoid making unhealthy choices. Staying hydrated and eating a balanced diet can improve your overall well-being and productivity​​.
5. Prioritize mental health. Working from home can sometimes feel isolating. Stay connected with colleagues through regular virtual meetings and check-ins. Also, engage in mindfulness practices, such as meditation or deep-breathing exercises, to manage stress and maintain a positive mindset​.
6. Take regular breaks. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain. Short breaks can also help you stay focused and refreshed.
7. Set clear boundaries. Define specific work hours and communicate them to your family or housemates. This helps ensure that you have time to relax and recharge​​.
8. Stay organized. A clutter-free environment can enhance your focus and reduce stress. Keep your workspace tidy and use tools like planners or digital calendars to stay organized. Prioritizing tasks and setting daily goals can also help you stay on track​​.
9. Engage in hobbies and leisure activities. Engaging in activities you enjoy outside of work can help you unwind and maintain a healthy work-life balance. Whether it’s reading, gardening or playing a musical instrument, these activities are important for mental well-being​​.
10. Seek professional support. If you’re feeling overwhelmed or struggling with mental health issues, don’t hesitate to seek professional support. Many companies offer Employee Assistance Programs (EAPs) that provide access to counseling and mental health resources​​.

By focusing on these tips, employees can maintain their physical and mental health while working from home, leading to a more balanced and productive work life. Share these tips with your team and across your workplace to support remote workers. 

Our team of workplace well-being experts are here to support you in building health engagement and ensuring that you have the resources and strategies needed to help your workforce thrive, wherever they work. Together, we can build a healthier, happier workplace.