Working from home comes with a range of great benefits, such as no commute time and flexible scheduling. But this sedentary work style can also impact your physical and mental well-being if you’re not careful. When working remotely, it’s more important than ever to make sure you are taking care of yourself. This guide provides a variety of tips to help you take care of your physical and mental well-being while working from home.

how to maintain your physical health when working from home

When working from home, it can sometimes feel like the lines between your job and personal life are blurred. Prioritizing healthy choices and taking care of yourself may not always come first. Don’t wait for health issues to occur. Instead, take proactive steps to ensure you create a healthy workspace and remain active, despite working from home. Below are some tips to help you maintain your physical health when working remotely.

set up an ergonomic workstation

One of the most important things you can do to stay healthy while working from home is to set up a comfortable workstation. Start by investing in an ergonomic desk chair. Find one that offers adequate lumbar support and allows you to adjust the height of the chair as necessary.

You also want to place your desk in an area that gives you plenty of room to stretch out your legs. This step can keep your legs from getting stiff throughout the day. Finally, raise your computer screen so it's at eye level. This height can prevent neck strain and improve your focus. Additionally, the right workspace can increase your productivity levels. 

get moving

While having a remote job eliminates the need to commute to work, it also eliminates all the activities you do to get to work, including lugging all your work materials to the car, pumping gas and even walking from the parking lot to your workspace. Even while you’re at work, you likely walk from office to office to communicate with your co-workers.

When you work from home, your biggest stretch of the day may be walking from the bedroom to your office. Before long, an inactive lifestyle can damage your physical health. To prevent this from occurring, it’s important that you take the initiative to move and get the exercise you need to stay healthy. Consider joining a nearby gym, taking an online fitness class, doing some desk exercises or enjoying walks around the neighbourhood during your work breaks.

eat smart

It can be easy to grab a snack here and there when you’re working from home. Unfortunately, it won’t take too long to add on a few extra unwanted pounds. You can prevent this from happening by preparing your meals and snacks before you start the workday. Focus on healthy foods, such as fruits and vegetables, and less on junk foods like chips and donuts. Just like you would if you were heading into the office, pack your lunch and snacks ahead of time. This way, when it’s time to take a break, you know exactly what to eat and you’ll be less tempted to reach for those unhealthy snacks.

Smiling woman on the phone, office buildings on background.
Smiling woman on the phone, office buildings on background.

search for a work-from-home job today using our vast jobs board.

find a remote job

how to maintain your mental health when working remotely

Keep in mind that your mental health is just as important as your physical well-being. It’s crucial that you take meaningful steps to make sure you’re taking care of yourself when working from home. Below is a look at a few things you can do to improve your mental health and boost your productivity level.

take time for yourself

Working from home can weigh on your mental health, especially if you fail to take time for yourself. At the end of the workday, be sure to shut down your laptop and put any work materials away so you can decompress. This step can help you separate your work and personal life and give you time to unwind and relax.

stay connected

When working from home, it can be easy to talk yourself into staying home rather than going to the store or even out with your friends. If you’re not paying attention, you could literally go days without even leaving the house. This solitary lifestyle is not good for your mental health.

Make sure to set plans for doing things with your friends and family members and even for going to the store to make sure you’re leaving the house. You can also consider working a day or two a week at a local internet café. Taking these steps can ensure you are staying social, which is good for your mental health.

set clear boundaries

If you plan to take a remote job, setting clear boundaries is a must. For example, clearly set your remote work hours so your boss and co-workers know exactly what times you’ll be available. On the other hand, let your family and friends know what times you are busy and do not want to be disturbed. Don’t be afraid to shut the door to the room you’re working in, set your phone to do not disturb, and set your email to auto-response when you’re done working for the day.

Ideally, you want to set these boundaries on day one, but feel free to modify and adjust them as your needs change. Not only can clear boundaries improve your mental health and reduce stress, but they can also give you the time to meet both your personal and work-related responsibilities.

For additional reading on remote jobs, check out these pertinent articles:

meet with one of our recruiters today to learn more about how to find a remote job that’s right for you.

meet with a recruiter

receive our latest career advice


meet our recruiters

submit your profile