• Rob

The Healthy Guide To Working From Home

In theory it is easier to be healthy when you are working from home. No office snacks or birthday cake, you can cook healthy meals, and exercise with all your spare time.

However, the reality is probably something like, slouching on your chair with no back support, typing away on your laptop which isn’t set to the right height and snacking every hour due to boredom or because you didn’t have the time or energy to make lunch.

working from home

Creating a healthy work-life balance is hard enough when you work in an office all day, but it can be just as hard when work and life are happening in the same place. Read on to understand how you can make the most of working from home.




1. You can still commute. You used to travel anywhere from 30 minutes up to 2 hours getting from home to the office. The amount of time you have hasn’t changed, just how you use it has. Block out the start and end of your day to go on a 20 minute walk and clock up the steps you would have taken back when you were an ‘office worker’. This could easily add up to 8,000 steps or more per day.


pomodoro timer

2. Try the ‘Pomodoro’ effect. This tool was developed in the 1980s by Francecesco Cirillo to help him focus on his studies. It helps you resist all those interruptions and keeps you focussed on the task in hand. Here’s how it works:

  1. Write a to-do list and have a timer ready

  2. Set your timer for 25 minutes and focus on 1 task until the timer rings

  3. When your session ends, mark off 1 pomodoro and record what you have completed

  4. Enjoy a 5 minute break

  5. After 4 pomodoros, take a longer more restorative 15-30 minute break

This system seems simple and it really is. The aim is to keep productivity high and the feeling of being overwhelmed and stressed to a minimum.

3. Switch off! It’s almost too easy to keep working now as there is no trigger for you to go home at the end of the day. Having a clear start and finish to your day will stop you from over-working which is very important for your mental wellbeing. I appreciate there may be busy days or even busy weeks where you need to work late to finish a project, but try not to make a habit of this.

4. Boredom snacking. Working from home can be mundane as the scenery doesn’t change and you may not see anyone for eight hours or more per day. This can sometimes lead to unnecessary snacking, but you’re not actually hungry, just bored. If you really must have something to consume, try a cup of tea, coffee or glass of water. Wait 15 minutes and see if you’re still hungry. If you must snack, some healthy options include carrot/cucumber/celery sticks, rice cakes, fruit, a handful of nuts. Try opting for a high protein breakfast which will reduce cravings as you will be fuller for longer.

correct desk posture