Due to the COVID-19 global health crisis, many individuals and families are forced to adjust their work schedules. Several professionals who are not considered “essential employees” (i.e. medical staff, grocery store workers) are working from home to prevent the spread of the coronavirus. This often means creating efficient office space and balancing the demands of family life while attempting to meet work-related deadlines.

The extreme yet necessary lack of work-life balance most of us are experiencing can take a toll on our mental and physical health. If you’re working from home, here are some helpful tips for staying healthy during the quarantine.

Get Moving

When you’re at home all day, it can be challenging to stay physically active. If you’re mentally drained from work, trying to keep your children entertained and occupied throughout the day, and worried about how COVID-19 could affect your community, you may be more likely to sit in front of the TV with your favorite snacks after completing work for the day to ease your mind. However, this can lead to weight gain and other health issues, which can increase stress levels during an already difficult time.

Do your best to stay active throughout the day. You can do this by completing exercises like marching in place or jumping jacks each time you take a short work break. You can also work from a standing desk to avoid sitting for too long. Using a standing desk can also help improve circulation and motivate you to work out once you’re done working for the day.

You can also make your workouts more interesting by challenging yourself to do cardio or strength training exercises during commercials when you’re watching your favorite shows. Or, you can have a dance party with your children to get everyone in the house moving and help the kids release some energy.

Stick to Your Routine

As much as possible, stick to your workday routine. This is beneficial for your mental well-being. Even if you’re not working outside of your home, get up at the same time every morning and get dressed as if you’re going to work. Keep in mind that you don’t have to wear a full face of makeup, but a few key items like concealer or your favorite lip color can give you the push you need to start the day. Stick to other parts of your routine like brewing a cup of coffee or listening to your favorite music to boost your mood and motivate you to complete the day’s tasks. If you avoid simply rolling out of bed and turning on your computer to start working, you’ll be more likely to keep up your energy during the day and be more productive.

Pay Attention to Your Eating Habits

Since you’re at home more than usual these days, it can be tempting to eat more. After all, you’re just a short walk from the kitchen and snacking can help pass the time when you’re working. However, it’s important to pay attention to your dietary habits during quarantine to preserve your health. If you want to snack throughout the day, slice your favorite fruits and keep them in the fridge so you can grab them whenever you want. You can do the same with cheese cubes, raw nuts and fresh vegetables. These foods can satisfy your cravings for something sweet, salty or crunchy, and keep you from eating too many unhealthy snacks. It’s also a good idea to schedule your family’s meal times to ensure that you’re not overeating and still receiving balanced nutrition.

Create a List of Priorities

When you’re working from home, it’s easy to become bombarded with tasks that all seem urgent. If you create a list of tasks that you need to complete for that day, you’ll likely be less overwhelmed. Check tasks off your list as you complete them, and reward yourself by giving yourself an extra 10 minutes of break time or indulging in your favorite healthy snack.

Spend a Little Time Outdoors

Finally, remember that you need fresh air. You may not be able to spend extended amounts of time outside, but be sure to take a few minutes to walk around the block, check the mail or ride your bike for a few blocks. This keeps you physically active and gives you a much-needed break from being indoors most of the day.

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