HOW SUPPORT HEALTH AT HOME OFFICE?

In order to avert infection with the COVID-19 virus, home office has become the alternative of outsourced workplace in many cases. However, with some negative impact on our physical, mental, and social well-being. This can be encountered with health-related actions, as scientifically verified. Read on to learn more about.     

THE PHILOSOPHY BEHIND

To work from home is all but new for many businesses and job descriptions. However, it has entered the forefront in many work relations, in order to avoid (or at least reduce the risk of) mutual infections with the COVID-19 virus by contracting and/or spreading it.  
 
However, while this comes with certain economic benefits (e.g. in order not to lose the job at all), there are also drawbacks for our health involved – physically, mentally, and socially. Based on the fact that any lifestyle factor comes with an impact on our well-being in general. Geographic disposition of workplace being no exception.
 
Fortunately, there are …​

HEALTH-RELATED ACTIONS – SCIENTIFICALLY VALIDATED

… in order to support our wellness, without harming business.
 
Like the following. ​

Work-life balance

In fact, the limits between work and private life can get well mixed up especially at a home office. Temporally, and spatially. With well a detriment for health.
 
Accordingly, the American Health Information Management Association (AHIMA) recommends to set up a daily work schedule. Including not only specific time for lunch but also a 15-minute break in the morning and a 15-minute break in the afternoon. Plus time for relaxation at the end of workday.
 
Scientifically validated also at the Simon Fraser University in Vancouver, Canada.

Daily routine

Thereby, the U.S. Centers for Disease Control and Prevention (CDC) recommend to implant a daily routine in time of private life off work which may reduce the risk of stress.
 
E.g., by sticking to the same daily times when to get up in the morning and when to go to bed. Appreciating that 7 hours of sleep regularly are advisable health-wise.

Mindfulness

Based on research at, inter alia, Simon Fraser University in Vancouver, Canada, mindfulness is another way to reduce stress when working from home. As it helps to observe experiences, but without need of judgement directly. Thus increasing objectivity.

Healthy diet

According to the U.S. National Heart, Lung, and Blood Institute (NHLBI), and verified by the U.S. Centers for Disease Control and Prevention (CDC), following a healthy eating plan is especially recommended at home offices with more freedom than at workplace. With the danger of skipping meals more likely in this case.
 
Thereby, the healthy eating plan (with controlled portion sizes) may emphasize  

• fruits
• vegetables
• whole grains
• fat-free/low-fat dairy products    

and also include

• lean meats
• poultry
• fish
• beans
• eggs
• nuts

but, on the other hand, may limit

• saturated/trans fats
• sodium
• added sugar

Staying hydrated

According to CDC, it is also important to stay hydrated at the home office, in order to avoid constipation and mood swings.
 
Preferably with water, and potentially in addition with coffee and tea.
 
Not sugary liquids like energy drinks/sodas/fruit drinks.

Regular exercise

At the same time, the Department of Homeland Security (DHS) recommends to counterbalance the physical activity of commuting to/from workplace by implanting either/or/and brisk walk or exercise with fitness video or mobile app during workday at the home office. Potentially along with some pushups.   
 
 Also may a standing desk be in favor, instead of a sitting desk.
 
In order to avoid physical inactivity at the home office.

Posture comfort

CDC recommends to organize the home office in a way to allow best posture and to avoid back pain.
 
By help of an office chair with armrests and high enough to allow feet resting on the floor flat. And with officer’s hips and knees being slightly above 90-degree angle. Also supporting curvature of lower back.
 
Thereby, the computer monitor may be away an arm’s length, with the monitor’s top being either at or below the eye level.  

Socializing

Unlike at common workplaces, to connect with colleagues and other persons related to work is difficult – but important also mentally. In order to avoid loneliness.
 
The more important it is to enter conversations at least electronically even with people who are not related workwise and who may be located out of physical reach.
 
According to research at, inter alia,
- Curtin University in Perth, Australia
- Beijing Normal University in China’s capital Beijing
   and
- Shanghai University in Shanghai, China

IN A NUTSHELL

​In order to avoid (or at least reduce the risk of) infection with the COVID-19 virus by contracting and/or spreading it, home office has become the alternative of outsourced workplace in many cases. However, with some negative impact on our physical, mental, and social well-being. To be encountered with health-related actions, as scientifically verified.     

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DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.