Since the pandemic, more U.S. adults are working from home than ever before. In fact, an Upwork Study found that an estimated 22 percent of the American Workforce will be entirely remote by next year. This has had a hugely positive impact on many individuals who only realized the incredible toll that their work life was taking on them when they had the chance to pull back and work from the comfort of their own home.
The Shift to Remote Work
“For many, the transition to remote work ended up creating more of a balance between work and life,” explains Alicia Jones, National Coach of Canada (NCCP), Advanced Sport Nutrition, Certified Group Fitness Instructor, Personal Training Specialist. “Many individuals were also able to perform better work at home on their own because they weren’t being disturbed or or having other stressors occur.”
Lianna Nielsen, an integrative nutrition health coach, agrees that the benefits speak for themselves in regards to the work-life improvement when working remotely. Eliminating the commute saves time and money and often gives individuals the freedom to live wherever they want,” she says. “Jobs that were once associated with living in big cities now are more accessible to people living closer to nature or even in other countries.”
Challenges of Remote Work
Of course, there are some cons to working remotely as well. For example, Daryl Appleton, M.Ed., CAGS, LMHC, Ed.D., mental health professional and coach, points out that remote work can lead to feelings of isolation and difficulty in maintaining work-life boundaries. “There is also a higher risk of communication challenges that could arise and impact teamwork and company culture and buy-in,” she says. “On a macro scale ‘careers’ and ‘callings’ have been transitioning into ‘jobs’ and ‘lean out’ culture which have been attributed to many things, including disconnects from work via remote jobs.”
When it comes to your health, you may be less motivated to exercise if you aren’t required to leave your house. “You’re less likely to partake in what we call incidental exercise, such as riding a bike or walking outside as part of your commute,” says Jones. “You also have constant access to all sorts of food since the fridge is right there and you can grab another snack at any time.”
From a mental health perspective, remote work can lead to blurred boundaries, feelings or isolation or loneliness due to decreases social interactions and lack of presence with some people reporting that working from home makes it harder to be fully present at “work” and in “life” from the enmeshment, explains Dr. Appleton.
Staying Healthy While Working Remotely
If you’re a remote worker, consider adopting these five essential health habits to keep yourself well-rounded.
1. Create a dedicated work space
Whatever you do, don’t work wherever you find yourself seated at a given point. Instead, have a dedicated office or even a work space, as this allows your brain to focus better in that area of work, notes Dr. Appleton. “Our muscle memory for both of those tasks will become entangled and it will be harder to get into a workflow, or a relaxation mindset,” she says. If you need accountability (even from strangers), Nielsen recommends posting up at a local coffee shop or coworking space.
2. Set office hours
“With the ability to work anywhere and our attachment to our devices, so many people fall into the trap of never fully unplugging from their day,” says Nielsen. “It’s become too easy to continue to check email or respond to messages as most people are constantly on their phones, but this can make it difficult to be fully present with loved ones or while relaxing.” She also points out that checking email up until bedtime can make it harder to wind down and get proper rest. “Simply creating healthy boundaries before and after work can help lower your stress levels and prevent burnout—not to mention allow you to enjoy life more,” she adds.
3. Take frequent movement breaks
Since you don’t have far to travel during your day—aside from perhaps walking to your kitchen or bathroom—you’re probably not moving too much. It’s still important to take breaks to move, stretch and refresh your body and mind, notes Dr. Appleton. She recommends setting an alarm every 30-45 minutes to remind yourself to get up and stretch. “Allowing your body and mind time to reset is an important and beneficial part of the day,” she adds.
Aaptiv has a variety of quick stretch and movement classes that can be done right at your desk along with quick walking workouts or yoga classes. Taking frequent movement breaks not only helps to alleviate stiffness and soreness from sitting in one position for too long, but it can also have a positive impact on your productivity.
4. Use your free-time wisely
With no commuting time to factor into your day, you might find that you have more free time. Instead of spending that mindlessly, Nielsen recommends setting aside anywhere from 10 minutes to an hour a day to move, meditate, prepare healthy foods, or journal. “It doesn’t need to be the same thing every day and even just 5-10 minutes of starting or ending your day in a nourishing way makes a difference in terms of your mood, health and overall happiness,” she says.
5. Find time to connect socially
If remote work has you home alone most of the time, Nielsen recommends making a point to get out and see people regularly. “Even one day a week working in a café or coworking space can be helpful to combat feelings of loneliness,” she says. “As we become more connected to our devices, we become less connected to one another, which has a negative impact on both our mental and physical health.”