Working from home has changed how we work, blending the comfort of home with our job duties. But that comfort can also make it harder to look after our physical and mental health. Creating an ergonomic workspace and building healthy habits into your day helps you stay comfortable and productive while working from home.
Why prioritising health matters
When working remotely, it’s easy to focus only on deadlines and forget about your health. Poor home working conditions can cause discomfort, stress, and lower productivity. Taking care of your physical and mental wellbeing isn’t just about feeling better—it helps you work more effectively and last longer in your role.
Ergonomics of a home office set-up
Support your back and keep good posture at your desk. The NHS recommends a chair with solid back support and without a recline option. Adjust the chair so your knees sit a little lower than your hips. Arrange your workstation so your forearms are straight when typing, your feet rest flat on the floor, and your monitor and other tools are at comfortable heights. These small changes reduce the risk of pain and make working easier.
Maintaining physical health while desk-bound
Long hours sitting can harm your body. To counter this, take short breaks every hour to stand, stretch, and move. These quick breaks help blood flow and reduce stiffness. Do stretches for your neck, shoulders, lower back, and wrists to lower the chance of back pain and repetitive strain. Spending a few minutes a day on flexibility can ease muscle tension.
Eye health and screen time management
Spending lots of time on screens can cause eye strain, sometimes called computer vision syndrome. Try the 20-20-20 rule: every 20 minutes, look at something about 20 feet away for 20 seconds. Adjust screen brightness, use good lighting, and raise your monitor to eye level to make viewing more comfortable. These changes reduce eye fatigue and help you stay focused.
Mental wellbeing and stress management
Working from home can blur the line between work and life. Make a daily routine and, if possible, use a separate room for work so you can clearly switch off at the end of the day. Use simple mindfulness techniques like deep breathing to lower stress and improve focus. Stay connected with colleagues, friends, and family by video or messages to avoid feeling isolated. These habits help you manage stress and stay positive.
Nutrition and healthy snacking habits
Being close to the kitchen makes it easy to snack often, but smart food choices keep your energy steady. Start with a healthy breakfast and include fruits, vegetables, whole grains, and lean protein in your meals. Choose snacks like nuts, yogurt, or fresh fruit, and avoid too much sugar or processed food. Drink plenty of water or herbal tea. Good nutrition keeps you alert and supports overall wellbeing.
Incorporating exercise into your day
Adding movement to your routine boosts energy and mood. Try a short workout or brisk walk in the morning, and do stretches or quick bodyweight exercises during breaks. Even chores count as activity. Exercise improves physical health, clears your mind, and can make you more productive when you return to work.