Health and Wellness Tips for Remote Workers
Do you, like many other remote workers, find some aspects of it challenging? According to statistics, many remote workers have difficulties unplugging, focusing on work, and staying motivated. Feeling lonely is also one of the common problems. If you’ve experienced these as well, you probably know that they can affect your health and wellness.
Just like in any other area of life, your own well-being must be a high priority in remote work as well. A better remote working experience is possible by making several adjustments to your work habits and daily routine. This will not only make you more productive but it will also improve your physical and mental health.
9 Remote work wellness tips for 2022
1. Communicate with your colleagues and socialize.
Good communication skills are one of the most important skills for remote workers. In remote work, there are different types of communication involved. Communication can be verbal or written—Zoom calls, e-mails, and Slack messages are all types of communication. It is important that everyone in the team knows when to use which communication tool, especially if they are located in different time zones.
Communicating well with your colleagues reduces stress at work. It can also make you feel more included in the team. To strengthen the bond between remote colleagues, teams can organize virtual coffee breaks, team-building activities, or annual meet-ups in person.
If you are a freelancer and you don’t have colleagues, you can find communities to connect with people in the same situation. The best way to find these communities is to research on Facebook, Slack, or Twitter. The same thing goes for digital nomads who often change cities or countries. Facebook groups or applications such as MeetUp are great ways to join communities and meet like-minded people.
2. Set some boundaries with work.
According to an Indeed report, 52% of American employees experienced burnout in 2020. The same report also suggests that 61% of remote workers found it more difficult to unplug. This is problematic and is one of the factors causing burnout. By setting boundaries, you would be reducing the risk of burning out. Defining office hours and muting work notifications at the end of the day are some simple actions you can take.
3. Create an intentional workspace.
Speaking of boundaries, here is another action you can take—creating an intentional workspace. At home, you can assign a desk to be your dedicated workspace and use it for work only. You can also decorate it with objects that make you feel good—plants or photos of your loved ones, for example—which can also motivate you while you are working. That said, an intentional workspace doesn’t have to be at your home only. A spot in a local cafe, a coworking area, or the common room of the hostel you are staying in can also be your temporary intentional workspaces.
4. Invest in the right office equipment.
Working comfortably with the right equipment can do wonders to your health. If you’re working from home, make sure that you have a good desk and a comfortable office chair. Working on an uncomfortable chair can affect your posture and cause back pain.
If you’re a digital nomad or travel while you work, you can consider renting apartments that are already equipped for remote workers. From height-adjustable desks to ergonomic chairs to an ultrawide monitor, these apartments have all you need to work comfortably.
5. Involve physical activity in your routine.
Truth is, we’re not made to sit all day. We need physical activity to keep our minds and bodies healthy. Creating a routine as a remote worker is important, be it setting up office hours, making a task list, or organizing your day.
Exercise must be a part of this routine as well. Whether that’s walking, doing yoga, or going swimming, don’t forget to incorporate it into your day. As a remote worker who doesn’t have to commute, you have more flexibility to choose when is the best time to exercise. Taking walks during your lunch break is way easier when you are a remote worker, for example.
6. Deskercise: stretch while you work.
Besides exercise, you can also build the habit to do deskercise and incorporate stretching while you are working. This can further improve your posture and help with any pain you might be experiencing.
7. Eat healthily and stay hydrated.
Eating healthy food affects our mindset. Working remotely means that you have to think about what to eat almost every day as there is no office canteen. But this way, it becomes easier to eat healthily since you have full control. Preparing your meals beforehand is a good way to track what you eat. Don’t forget to add water to your diet as well.
8. Take breaks and use your time off.
Taking regular breaks helps us rest. This way, we can concentrate on work better. Make sure to take breaks every day—you can grab a coffee, take a walk, or do some exercise. A little bit of time off-screen will also be good for your eyes.
Also, use your paid time off to recharge and rest. This might be more complicated for freelancers but there is always a way to plan it out as your business grows.
9. Go on a workation.
Have you used up all your paid time off and you still want to keep on traveling? Why not go on a workation then? Don’t forget the main benefit of working remotely—you can work from anywhere.
The word workation is a combination of the words work and vacation. There are many companies that offer travel stipends to make workations possible for their employees. If you need a change, a workation might do you good and improve your mental health.
While you enjoy the flexibility remote work offers, don’t forget about your health and wellness.
Putting your health first can help solve some of the challenges that come with remote working, such as the difficulty to unplug and loneliness. Make sure you take care of yourself – your best self is the one that can do your best work!
Where to next? Find monthly rentals designed for remote workers on Anyplace.
Yaren, a freelance writer from Cyprus, writes about travel, food, culture, and more. She is also a serial expat who has lived in five different countries and speaks four languages.