How to master known and unexpected pitfalls. So that fitness, a balanced diet and mindfulness don't fall by the wayside.
The coronavirus is having a huge impact on our day-to-day lives. Since the outbreak of the pandemic, many people have spent most of their time working from home. The boundaries between work, family and personal life are becoming increasingly blurred. However, we still have to stay active, eat a balanced diet – and look after our resources carefully. Our easy-to-follow tips on exercise, nutrition and mindfulness will help you to survive the time spent working from home in good health.
In the Helsana Coach app, you’ll find balanced recipe ideas, inspiration for getting active and tips on boosting your mindfulness.
Your radius of movement is limited. How you can still avoid a stiff neck and remain physically fit.
Setting up an ergonomic workplace at home is a challenge, but it’s important to do the best you can.
In spite of your best efforts, the ergonomic conditions may not be ideal. It’s therefore essential to take regular breaks to move around. Change your sitting position and stand up regularly, for example when you’re talking on the phone. You will find preventive exercises in the Helsana Coach app under "Mobility" and exercises to relieve tension under "Relaxation".
Regularly do strength exercises. You can find examples in the Helsana Coach app or on YouTube, for many of which you don't need any additional equipment. Make sure that you do the exercises correctly, for example by watching yourself in a mirror, and don't exercise just one side of your body. If you need company: arrange a fitness video call with your friends or family members.
Endurance training at home is tricky, but still possible. Use the stairs or a jump rope, or dance around the living room. The Helsana Coach app has various options under "Endurance".
When you work in your home office, you go outside less often. It’s therefore important to regularly air the rooms. Take a break or make a call from the balcony or while standing in front of an open window.
Going out for meals is impossible. What should you remember if you want to stay productive in your home office?
Eat a balanced diet rich in vitamins. The Helsana Coach app offers the know-how you need Also read the tips for a balanced diet in our blog article. Do you want to know if you're already eating a balanced diet? Then do the test.
Take the time to cook for yourself. Don’t rely on ready-to-serve meals. The Helsana Coach app has healthy recipes that don't take long to make. Plan ahead so that you don't have to go shopping every day. If you don't have all the ingredients, let your imagination run wild and focus on the optimised meal plan. If you have children, let them help you with the cooking.
When working in the home office in the immediate vicinity of the fridge, it's more important than ever to discipline your eating habits. Are you really hungry, or do you simply feel that you deserve a "reward"? Maybe breaking for some exercise would be better? If you're really hungry, combine seasonal fruit or veggies with carbs such as bread, dairy products or nuts. Analyse your eating habits.
Drink enough – ideally around 1.5 litres of water or unsweetened tea. Because it’s much quicker to get to and from your home office, it is worth your while to only take a water glass to your desk. This way you’ll have to get up more often to pour some water.
The coffee break is no more, and the boundaries between the workplace and home also disappear. How can you still create small pockets of quiet time in your working day?
Use the extra time to start the day on a relaxed note. For example with a mindfulness programme from the Helsana Coach app.
Social distancing refers to physical distance. Talking to people by e-mail, phone or video call is still possible and very important. Make a date for an online coffee chat or for short sporting sessions.
Devote your free time after work to old or new hobbies: singing, painting, reading or juggling is a good change from the workday and will challenge different areas of your brain.
As there is no physical separation between the office and private life any more, the setting of boundaries and self-discipline are all the more important. Make a deliberate distinction between work and leisure time, and schedule breaks in your diary.
Change is something that preoccupies us. The switch to a home office is a physical as well as a mental challenge. Restful sleep is therefore very important. Maybe you can use the new situation to get to know your personal biorhythm better? The article «Tips for improved sleep» contains helpful information in this regard.
There's no personal feedback and non-verbal communication in the home office. Give digital feedback and show your appreciation at a distance. Continue to exchange ideas and discuss sensitive topics by video call instead of e-mail in order to prevent misunderstandings.
Digital communication is now more important than ever before. But does your mobile phone really have to be with you all the time? Maybe you can create little pockets of time during the day when you're not distracted by the phone? It's also a good idea to deliberately gain distance from impressions, news and bustle after work.
In spite of all the restrictions, the home office has many advantages that should be exploited and appreciated. You can structure your working day with more flexibility, for instance, and work with less interruptions. Consciously focus on the positive aspects and give yourself some space.
In the home office it’s also more important to protect yourself and to take care of your physical and mental health. The following questions can help you here:
The information on health topics listed here is general advice and is provided for information purposes only. It is not intended to replace any medical advice. If you have health problems, you should always seek advice from a doctor or health care professional.
Evelyne Dürr (MSc ETH Human Movement Sciences) has been working at Helsana since 2014. As an expert in health management, she is involved in the areas of prevention and health promotion for customers. Evelyne Dürr was on hand to advise and support the editorial team for this article.
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