user search icon     shopping cart icon 0   email icon       email icon

A Stay at Home Wellness Guide: Working from Home

  blog post author icon   blog post published date icon   11/30/20

Blog Post Series  Motivation  Personal Growth  Work  

With more people working from home than ever before, consider these tips for integrating work into your home-life in a healthier way.

A Stay at Home Wellness Guide: Working from Home

  blog post author icon   blog post published date icon   11/30/20

Blog Post Series  Motivation  Personal Growth  Work  

With more people working from home than ever before, consider these tips for integrating work into your home-life in a healthier way.

 This is the third post of a multi-part blog series for people spending more time at home due to the COVID-19 pandemic, or for any other reason, called A Stay at Home Wellness Guide. The series provide tips and common sense for how to live a happier and healthier life addressing how we eat, exercise, work, shop, enjoy entertainment, further our education, and worship just to name a few important things. While the inspiration came from the COVID-19 pandemic, the ideas presented are applicable for healthy living regardless of current circumstances.

Are you nervous about having to make the switch from office employee to remote worker?

Working from home has been growing in popularity for years. Quarantine orders made it a reality for most businesses and workers but experts agree it will likely remain in place long after the virus clears up. There are even advantages to employers and employees in terms of productivity, cost-savings, and convenience in the right situations.

Employee wellness is a major concern when it comes to being an at-home worker. It's easy to feel depressed or get sick because you aren't taking care of yourself.

We've compiled his wellness guide to help prepare you for work at home. Keep reading below for some tips on how to set up a home office, schedule your time, stay active, eat right, and take care of your mental health.

freelance worker working at home on laptop
Make your Home Office a healthy place.

Working From Home? Maintain Your Daily Routine

As human beings, we're hardwired for routine. It's safe, predictable, and allows us to be as efficient as possible. When doing your job at home, your routine is everything.

Keep getting up early in the morning even though you don't have to drive to work or need to report for duty at a certain time. Schedule out your entire day in working blocks to ensure you get everything done. You should also set regular working hours so you don't overdo it.

Taking scheduled breaks can help you throughout the day. Consider leaving the house at least once a day for a change of scenery. Staying social is also very important. Connect with friends or family when you're not working to avoid feeling lonely.

Once you're done for the day, leave your workspace and don't return to it until the next day. Think of this imaginary distance as your daily commute. You need to disconnect from work like you would've done before going remote.

Create a Designated Workspace in Your Home

This is the most important piece of advice we can give. You need to create a separate workspace in your home. Don't try working from your bed or the couch. These are places for relaxation and could affect your motivation and energy levels.

Instead, identify a quiet spot in your home that's large enough for you to work and ideally has a door. Consider if you'll have clients or customers visiting you over the course of a day. This could change where you have it.

Set up your desk near a window and add some plants or personal photos to make things more intimate. Some people even use a standing desk or order an ergonomic chair. The key here is to keep your neck and back supported while working for long stretches of time.

Where you choose to work depends on your needs. It could be a spare room, kitchen, dining room, or a converted garage. Make sure you have high-speed internet, appropriate technology, and all of the equipment needed to do your job.

Schedule Time To Stay Active

Exercising is more difficult when you work from home but it's necessary. Your health should be a top priority and staying active is good for your body and mind. 

One of the best things you can do is schedule a block of time for regular exercise. This could include jogging outside, bike riding, or getting creative with home workouts.

If you're really busy, set an alarm to get up and walk around your house every half hour. You can also do workouts that include jumping jacks, dancing, stretching, or lifting jugs of milk around your house.

You can even get a good workout by cleaning your house or doing some yard work.

There is evidence that sitting for long periods of time can increase your risk of obesity, diabetes, cardiovascular disease, deep-vein thrombosis, and metabolic syndrome.

Eat Well at Home for a Healthy Lifestyle

Just as important as staying active, you need to fuel your body with good quality food. It's so easy to eat junk food out of your pantry when you're on deadline, but you must resist the urge. Poor nutrition will make you tired and susceptible to colds.

Limit the amount of takeout you order because it's far less healthy than dishes you can make at home.

Here are some tips on eating right when you work from home:

  1. Eat a variety of foods to avoid boredom and intolerances
  2. Cook more of your food at home so you can control the ingredients
  3. Plan your meals to save money and stay organized throughout the week
  4. Try out new healthy recipes to keep things fresh
  5. Only buy healthy snacks at the store

You don't want to decrease your immunity or work productivity by eating the wrong kinds of food.

There are a lot of healthy food suggestions or delicious recipes that you can find online and easily make.

Manage Your Mental Health When Working Remotely

It's easy to forget about managing your mental health. But, it's very important to take care of yourself.

Most mental health strategies mirror what has already been suggested: create a dedicated workspace, keep routines, take breaks, and stay connected with other people.

When home you should take advantage of digital communication tools to collaborate with colleagues or check in with each other to make sure everyone is feeling good.

Staying physically active is good for mental health.

Getting away from the computer and doing something you enjoy is another way to stay healthy. And it's probably a good idea not to spend too much time on social media.

Make the Most of Remote Work

Hopefully this has been helpful in providing you with some ideas to stay physically and mentally healthy while working from home.

Most importantly, stay on a routine, eat right, and exercise.

headshot of Jay Todtenbier 2018

Jay Todtenbier is an original founder of in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

Learn more about Jay Todtenbier.

  • product discussion forum icon Discussion Forum
    Questions or Feedback?

    Ask questions. Share your thoughts.  Note that we cannot answer questions relating to specific medical conditions - please refer those to your qualified healthcare provider.

    Post a new Comment or Reply to an existing one. Help for using the Discussion Forum.

    Post Comment

    help icon Discussion Forum Help

    Comments are displayed in order of the last one posted so the most recent one is at the top and the oldest one at the bottom.

    Replies within a Comment are displayed in reverse order with the oldest one at the top and the most recent one at the bottom.

    Each post identifies comment posted by icon who made the post and the comment timestamp icon date and time the post was made.

    Mouse over the icons for tooltips that explain what they mean.

    audio file icon 

    If you see this icon you can attach an Audio file to your post.

    document file icon 

    If you see this icon you can attach a Document file to your post.

    image file icon 

    If you see this icon you can attach an Image file to your post.

    video file icon 

    If you see this icon you can attach a Video file to your post.

    You will see the ban post icon Ban icon (Report Post as SPAM) immediately following the Timestamp of the post. Click this icon if you feel strongly that the content posted is not appropriate and should be reviewed by the Forum Moderator. You will be provided with a confirmation dialog to be sure you wish to submit this post for review. If submitted, the Forum Moderator will be notified to review the post and will determine what type of action to take.

    Click exit icon in the upper right corner of this Help modal or anywhere on the web page outside of the modal to exit Help.

warning icon Session Expired from Inactivity

Do you want to?

You may also close your browser window/tab now to exit the website.
9618 Jefferson Highway, Suite D-191
Baton Rouge  LA  70809-9636
(888) 424-0032  |

* Disclaimer: This page is available exclusively for clients. None of the information on this website is intended to replace your relationship with your healthcare provider(s). Nothing should be considered medical advice. The information, knowledge, and experience shared on this website are the opinions of This site and its content are intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional.

* These statements have not been evaluated by the Food and Drug Administration. These products and services are not intended to diagnose, treat, cure, or prevent disease.

* There is NO GUARANTEE OF SPECIFIC RESULTS for the products or services offered, and the RESULTS CAN VARY for each individual. Any results claimed by our customers are based on individual experiences that are unique and cannot be guaranteed.

FirstFitness Nutrition and NuMedica may be promoted and sold on the internet ONLY by Authorized Resellers who have been approved by and have registered their website domain with these companies. They strictly prohibit, and actively monitor, the UNAUTHORIZED SALE or RESALE of their products in ALL online public shopping portals including Amazon, eBay, and others and into other countries. All products purchased in are for PERSONAL USE ONLY and CANNOT BE RESOLD to others. Please report violations of Reseller Policy directly to FirstFitness Nutrition at 800.621.4348 and to NuMedica at 800.869.8100.

The content and photographs on this website are copyrighted or Licensed Material and may not be downloaded for other than personal use. Republication, retransmission, reproduction, or any other use of the content or photographs is prohibited. ©2010-2024

Are you sure you want to remove this item?