Staying Healthy While Working Remotely During Covid-19 and Beyond

The number of employees working remotely has increased with the onset of the Covid-19 outbreak and social distancing measures that have been put in place.

While there are benefits to working from home, there also are challenges. It can be a difficult adjustment for many employees – even for those like me that have been working remotely for years – that can impact work productivity and health.

Everyone has their own methods for working remotely but it’s easy to slip into bad habits. There are, however, simple things you can do to make working at home as productive and healthy as possible.

In case your New Year’s resolutions include finding better, more fulfilling ways to telecommute, here are some tips experts recommend to maintaining a healthy work-from-home environment.

Create a dedicated workspace. A recent article in Inc. magazine notes “Forty-one percent of Americans have had new or increased back, neck, or shoulder pain since they began working from home…” Working from a bed, couch or kitchen counter in awkward positions can contribute to these issues as well as a number of other health problems. Instead, try to create a designated workspace, ideally working at a table or desk and using an adjustable chair – set up in an ergonomically-correct position. Even better is having a dedicated room with a window that provides natural light and a door where you can work without distraction or interruptions, which allows you to remain productive and professional. I’m lucky enough to have my own office space.

Create a schedule, stick to it and set boundaries. Structuring your day can help you stay focused on your work and maintain a good work-life balance. Try to keep the same schedule, routine and working hours. Take breaks including lunch. Set goals and make a to-do list to help manage your workload, keep you focused, reduce stress and organize and prioritize the tasks that need to get done. I try to take a walk every afternoon with my husband to give each other a mental break from work.

Stay connected. Working remotely doesn’t mean you can’t stay in touch with your coworkers. Leverage technology to virtually check in with them – phone calls, text messages, emails, video meetings and instant messaging are a few ways to stay connected. It can also boost your productivity, improve your overall well-being and help you stay motivated. At Referential we have a Teams “General” channel where we share photos, articles, jokes, and other items with one another for some light relief.

Take care of your eyes. Your eyes can suffer when you spend all day in front of a computer screen, including dryness and headaches. Getting into the habit of following the 20-20-20 rule can be a good idea. It’s simple: stop looking at your computer screen every 20 minutes and stare at a focal point at least 20 feet away for 20 seconds. This technique can give your eyes a break and help reduce eye strain. Some of my coworkers leverage ‘gamers’ glasses’ that have an anti-reflective coating to help reduce glare and a tint that increases contrast for easier viewing.

Move more. Sitting sedentary for long hours may be linked to health issues such as heart disease, diabetes and obesity. Be sure to take breaks (and lunch away from your desk) during your workday to stand, do stair intervals or ergonomic stretches to reduce strain from sustained awkward postures and repetitive motions. Schedule a workout into your calendar, get some fresh air – go for a run, bike ride, walk the dog, join an online yoga class or simply step out in your backyard, porch or patio to relax. You may even consider an adjustable desk that allows you to change your position – sit, stand – throughout the workday. Using a treadmill desk (or considering purchasing one for your home office)? Check out our blog for tips on working while moving.

Eat well. Fuel your body by drinking plenty of water and eating regular, nutritious meals and snacks – self-prepared at home, carried out or delivered from a local restaurant – to help remain focused, energized and productive during the day. Consider turning health and wellness into a company bonding activity with a themed challenge that encourages better habits. We’ve used Influitive’s AdvocateHub platform to launch a friendly competition amongst the Referential team geared toward adopting healthier diets.

The Covid-19 pandemic has transformed the way companies and employees work and interact. It’s now more important than ever to better manage your remote work environment and stress to stay healthy. Be sure to have a conversation with your manager to set expectations, set goals and communicate progress to stay as productive and healthy as possible during these times. I wish you every success.