How to stay healthy while working from home

Whether you work remotely all or part of the week, our working from home advice will help you stay motivated, happy and healthy.
Published 29 March, 2021

Working from home tips

With the impact of the COVID-19 pandemic changing ways of working for millions of people up and down the country, we’ve all had to create new routines and figure out how to maintain a good work-life balance. Whatever your setup will be going forwards, these working from home tips will help you keep your physical and mental health in check.

Stick to a routine

When we’re working in an office, our routine is dictated for us to a certain extent. And while this can sometimes feel rigid and inflexible, it does have some benefits. It forces us to get up, showered and dressed first thing in the morning, and tends to make it easier to keep set working hours. A great working from home tip is to try to create a new routine to stick to (while still embracing the flexibility, of course!) Try to get up at the same time every day, and give yourself ample time to have breakfast and set yourself up for the day. You might want to set a dedicated time for a walk and some fresh air too - for instance, at lunchtime or as soon as you finish working for the day.

Create a dedicated workspace

Having a dedicated workspace can really help you work from home effectively. It helps you to separate work from the rest of your homelife, and makes it easier to physically and mentally switch off outside of working hours. If you don’t have space for a home office, it’s still a good idea to find a permanent place for a proper desk - whether that’s in a corner of your lounge or in a bedroom. While it might be tempting to work from the sofa, your back will thank you for giving it a proper workstation!

Give yourself regular breaks

Making sure you take time away from your desk and screen is one of the most important things you can do to stay physically healthy when working from home. Try following the 20-20-20 rule: every 20 minutes, spend 20 seconds staring at least 20 metres into the distance. Taking 10 to 15 minutes to make a cup of tea, put a load of washing on, or squeeze in a speedy at-home workout can help you stretch out your muscles and get the blood flowing too. And if you find yourself feeling a bit stiff, these five easy yoga poses can help!

Schedule exercise and workouts

One of the best things about working from home is having a bit more flexibility to fit some exercise into your week. Making time to complete a workout you enjoy can get you in the right frame of mind to tackle the day, or help you let off steam at the end of it. So make a plan, and then make sure you stick to it! That might mean setting your alarm a bit earlier to get out for a run first thing, or blocking out an hour in your calendar to keep fit at home with an online workout.

Set boundaries

It’s really easy for the lines between home and work to become blurred when you’re doing both things in the same space. That’s why it’s really important to follow this one piece of working from home advice: set boundaries! That means not working an extra two hours a day just because you’re not commuting, and still carving out time for lunch breaks (ideally away from your desk!) Not only will this ensure you have the time to focus on other priorities such as exercise, meal planning and cooking, it will help to prevent you from mentally burning out.

Plan and prep your meals

Working from home opens up a whole new world when it comes to meal planning. The lack of commute means there’s more time to prepare delicious breakfasts and dinners, while easy access to the kitchen means no more soggy sandwiches for lunch! The trick is to be prepared, and make sure you have lots of healthy foods - like fruit, veggies and lean protein - on hand to keep you fuelled throughout the week. Looking for some meal inspiration? Check out our fantastic collection of WW Recipes!