Health & Wellness Articles

10 Ways to Stay Healthy When Working from Home

Make Your Home Workplace Work for You


3. Create a routine. It's easy to get a little loosey-goosey with your routine when you work at home. You'd never show up late or improperly dressed to an office job; when telecommuting, however, you might be tempted to roll out of bed at the last second and work in your pajamas, or skip your usual lunch workout at the gym for some daytime TV. While this can be OK every now and again, it's best to have a routine when it comes to your health and fitness. Try to get up and get ready for your day just as you would if you were leaving the house to go to the office. Schedule your lunch break and try to quit working by a set time. And definitely schedule—in pen—half an hour to an hour of time to work out each day. With all of the temptations at home, it's best to have a routine that you follow day in and day out.

4. Set boundaries. One thing that many telecommuters do is overwork. Because you don't have a commute, it's easy to begin your workday earlier, work through lunch (there are no co-workers there to remind you it's lunch time!) and not stop until the sun goes down. But overworking and not taking time for you can be detrimental to your health, your well-being and even your work performance. Not to mention that when you don't break for meals and mindlessly at your desk, the calories can add up—fast. Set some rules, such as:
  • Don't work on weekends unless you absolutely have to.
  • Don't eat at your desk (or in front of your computer) so that you can focus on your food and fullness signals.
  • Log your hours to keep yourself honest about how much time you're actually spending working.
If you think you might have an issue with working too much, take SparkPeople's workaholic assessment.

5. Use your kitchen. While you definitely don't want the kitchen calling to you too much during the day, you do want to make the most of your fridge and stove when you work at home. Keep it stocked with healthy, fresh foods and enjoy the fact that you can whip up a healthy and satisfying lunch without having to pack one. Woohoo! However, don't stock your kitchen with empty-calorie sweets and snack foods. When you have unlimited supplies on hand, it can be way too tempting to avoid them.
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About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites, and A certified personal trainer, health coach and group exercise instructor, she also holds an MA in health journalism and is the author of The Fit Bottomed Girls Anti-Diet book (Random House, 2014).

See all of Jenn's articles.

Member Comments

    You must stay disciplined. You must make time in your life to get outside and interact with other people. This is a downfall to many who work at home. They do fail due to the isolation working at home brings. FYI I have had success with this A rated with the BBB program and you all are welcome to join me: http://4WeeklyChe - 3/25/2014 8:51:08 PM
  • I homeschool my kids and work part time at home. It is true that you can wind up working all day or not nearly enough, because no one is watching you and keeping tabs on you. I wear workout clothes all day, and unfortunately, they are also just more comfortable, so it's hard to do my work. I like the idea of a timer to make me get up a lot. Thanks. - 7/11/2013 9:47:49 AM
  • I disagree with "Wear Workout Clothes." Working from home yoga pants become my worst enemy. When I had to go to an office I had to wear clothes that had to fit properly every day. You notice every pound that way. Yoga clothes are extremely forgiving. Wear real clothes every day. - 6/4/2013 7:15:17 PM
    Great advice. I've lost more than 10 pounds since becoming a fulltime telecommuter. I mainly eat a lot healthier and stand up a lot more. I also have free weights and use those sometime during conference calls when I just have to listen. - 5/26/2013 10:40:01 AM
  • STR458
    10 Minute Daily Exercise Challenge makes this home healthy experience come alive - 5/2/2013 9:56:28 AM
    I have worked from home for 7 years. Last year I got my boss to get me an ergo desktop (http://www.ergod
    o-junior). I now stand at least 60% of the time most days more like 80%. You can pains in your legs from standing in one spot too long. It's also hard to "dance" while typing! ; ) - 4/11/2013 9:34:00 PM
  • Good suggestions; thank you! - 3/30/2013 6:44:15 AM
  • I use Google Chrome and it has a timer app that I set for 30 minutes. When it goes off I get up and do something. Some stretches or a load of laundry or fetch with the dog. I have some back problems and this timer helps me to keep moving so the back does not freeze up. - 3/28/2013 8:06:00 AM
  • Very good advise. I recently bought a yoga ball but haven't had the flexibility to join the local YMCA yoga classes to use it. The ball was just taking up space.

    I immediately replaced my chair with the ball before I finished reading the article. I'm feeling something different with my large bottom torso muscles in just 15 minutes as a roll around.

    Thanks - 3/27/2013 1:55:49 PM
  • P.S. Although I do agree that "less comfortable chair" should not translate into "ergonomically bad chair." You need a chair that fits your body size and that will allow you to maintain good posture and form at your desk. - 3/27/2013 10:34:35 AM
  • I have worked from home for ten years, and I completely agree with this advice. I've also found that it is far easier for me to keep my weight down and get my exercise in that it is for my friends and family who work in the office. As long as I use my will power and don't snack on the wrong things, I'm in a much better situation to weigh my food, make healthy lunches (and not get stuck in the boring salad rut), and get in some exercise time. It also means I'm not tempted to go out for lunch, snacks, or drinks after work like I did when working in an office. - 3/27/2013 10:32:50 AM
  • I agree with most of your hints, BUT I find if I prepare the right quantity of food and work at my desk while eating it, I am far less likely to get up and go downstairs for second helpings than if I went to the kitchen or dining room or deck to eat. When I am thinking about the food, if it tastes good, I want more. And even when I discipline myself to waiting at least 20 minutes before getting seconds, I find that during that time, my interest in eating more just increases. No sense of being too full interferes with that~ If I am working, it is just fuel and not worth the effort to go for more. - 3/27/2013 8:53:58 AM
  • I kinda work at home. I help out at a real estate office which is right below my apartment. I come and go as I please from office to apartment. I find this very helpful for my health... at my old job, I had to make sure I packed a lunch (which I rarely did) or I'd have to eat in the cafeteria... didn't have the healthiest food options. Now I can just go upstairs, make breakfast, and eat it at a comfortable pace, go back to work, go upstairs to make lunch, go back to work... I love it! I don't keep anything in my fridge that will tempt me to pig out. I also use a yoga ball at my desk, it constantly keeps me moving. I usually work out on the treadmill after work, or head out early to the gym. I find working at home so so so much better for my health! I'm down 50 pounds since I started working at home 9 months ago. - 2/12/2013 3:09:14 PM
    I'm surprised to find that I already do a few of these, while others are great tips! I really needed these reminders, as I'm new to working from home and running my own business. I especially like the standing and working idea....very Hemingway! It is a gift to work from home that comes with some unexpected challenges and it's time for me to get more health conscious in my routine. - 2/4/2013 6:02:20 PM
    Please don't choose a "less comfortable" chair. A good chair is comfortable because it gives you the right kind of support. You should have a chair that feels good when you sit against the back (which you should be doing in a proper chair). I wasted years buying cheap stenographer chairs for my work at a typewriter and then at a computer. Finally I spent a few hundred dollars on a really good chair designed for people who work at the computer for long hours - a SwingSeat. Quickly made a huge difference in how all parts of my body felt - back, legs, feet, etc. it lets me easily move in all directions, including reaching down toward the floor and moving my legs while I work. Don't skimp on your input devices (keyboard, mouse/trackball) and don't skimp on your chair! Do set up to be able to do some tasks standing up or walking in place (I have a second keyboard and trackball for this, walk in place keeps me focused better during long proofreading sessions and also while reading). You also can walk in place while sitting down. But get a chair that makes it easy for you to work without destroying your body... Google the SwingSeat or look on YouTube to find videos of how a good computer chair actually works and you will see how it will make it much easier to incorporate movement in your day than a "less comfortable" chair. - 1/3/2013 4:55:41 AM

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