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10 Ways To Stay Healthy While Working From Home

Many of you must be relaxed and satisfied with operating from the comfort of your own house. There's no travel, VIP access to your own bathroom, and the advantages of working in sweatpants.

Yet, despite the many benefits of having a permanent home office, it's still hard to stay happy and safe when working in your home. Moreover, when you work from home, it's easy to miss workouts, daily meals, social activities, and even sleep if you don't actively arrange your atmosphere to encourage healthy habits.

Yes, staying healthy when working from home can be a real challenge, but with a few quick adjustments to your everyday routine, working from home and staying healthy will go together symbiotically. 

Here are 10 ways to help you stay healthy while working from home:

Set-up a Designated Work Space

Use a room in your home that is built exclusively for work. Your physical surroundings must be favorable to a working environment. That's why it's important to stop sending emails from the sofa and to set up an area of your home only for home, whether it's a separate home office, a dining table, or a small desk in the corner of the space. 

When choosing a separate area to work in, consider factors such as lighting, noise level, and physical comfort. Choose a tidy, quiet place with minimal distractions. Try to add some plants at your workstation, that can help soothe you and lower your stress levels.

Add a Workout Session in Your Calendar 

It's easy to miss workouts while you're working from home, but making time for a solid sweat session has a myriad of mental and physical health benefits. 

Apart from enhancing your overall fitness, research shows that daily exercises can also help lower your stress levels and improve your stamina, which in turn can help you remain focused and disciplined.

The best way to make a workout happen at home is to put it on your schedule, the same way you plan your office meetings. Slot your exercise early in the morning before or after work hours, or add it sometime in the middle of the day when you start to feel agitated.

Take a Proper Lunch Break

Don't eat your lunch in front of your computer. Lock your computer and take your usual lunch break. 

It’s good for your mental health to have an actual break. You can concentrate on what you're consuming, which helps avoid overeating.

Establish a Source of Motivation

Without regular contact with coworkers, you can get a little lonely to work from home. 

Establish a support system of colleagues, friends, or family that you can chat with online every now and then, or call when you need to speak about work-related achievement or setback.

Follow a Pre-designed Schedule

It might be tempting to wake up late and work at odd hours, but you can support your mental health and the quality of your work by setting the schedule as if you were going to work in the office. 

It can be difficult to set a schedule when you're working from home, and if you need to, you can just keep working. 

However, try to think about your work-from-home hours the same way you do the office hours. Choose a start time, lunch break, and finish time that you stick to have a proper work-life balance.

Choose a Comfortable Chair 

The chair is one of the most essential components of an effective and productive workspace. After all, it's going to be hard to work your best if you're all day long suffering from back pain and neck pain. 

The chair you pick should be comfortable, but not so comfortable for you to slouch. To maintain a good posture, you need a good chair with proper support and a height-adjustable system. 

Make Your Kitchen Healthy 

If you work in an office, your food choices are mostly restricted to what you bring to work with you. However, working at home ensures that you have access to everything in your kitchen. 

While it means that you have an option to choose something good, most of us will do the opposite. To stop this, you can clear your cupboards with junk food items and only store healthy snacks.

Take Regular Breaks

Taking a walking break every hour will help you refocus on work, particularly if you find yourself having a mental block. A walking break can happen in your home for a few minutes or a 10-minute walk around the block. 

Going outside has a beneficial impact on the body, such as an improvement in brain activity and creativity. A good amount of vitamin D from the sun rays can also help promote a healthy immune system and bone growth.

Consider a Standing Desk

Using a standing desk will help working people stay fit and safe when doing their job. Standing desks help avoid the detrimental effects of a sedentary lifestyle.

As sitting is known as 'next smoking' and can be hazardous to health, it is necessary to apply ergonomics at work. Today, there are different styles of standing desks and converters that can encourage better health and enhanced work efficiency.

Be in Touch With Your Teammates

Social interaction is one of the advantages of working in an office. You may not be able to see your colleagues in person, but you can still keep in touch. 

If your office supports networking tools such as Slack or Zoom, set your status to "Available" and check in to chat. If not, arrange daily meetings by phone or video conferencing, or hold a virtual coffee meeting. Being in touch on a daily basis will allow you and others to feel less isolated.


The best way to stay healthy and active when working from home needs a lot of self-discipline and deliberate changes in your routine.

Don't let home comfort and familiarity get in the way of your success at work or your well-being. 

By planning and arranging your home and work activities and setting physical and mental boundaries, you will create a healthy balance that will make your employer and your body happy.

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