Whether you like a remote environment or not, it is highly likely you’ve felt stuck between the four walls of your house at least once. Although working remote jobs proves to be more convenient and preferred by employees, it can reduce physical activity to a great extent making you feel tiresome quicker. With some motivation and determination, there are 10 simple ways through which you can become more active whilst working remotely.
Why is staying active important?
Most remote jobs require you to sit through meetings and work in a sitting office environment however according to researchers, sitting for five or more hours a day is as badworse for your health as smoking 1.25 packs of cigarettes. Compromising your health for work would not have an appropriate long-term result as it could lead to diabetes, extreme weight gain, high blood pressure and heart diseases.
So for a healthy well-balanced working lifestyle covering your steps and stretches for the day along with complete mindfulness follow these 10 steps:
1. Set daily goals & make a calendar:
Similar to a non-remote environment, making a daily routine is very necessary as you do as staying consistent with your work may get difficult. Before setting a start time for your work goals, make sure to set some time apart for other activities such as your morning ritual, snack breaks, daily workout or spending some quality time with your family. Share the schedule with your team so they are aware of when you are responsive, one of the best ways Gaper has achieved this is through Notion where all employees can add their weekly work goals.
2. Make an official workplace:
Having a set area designated just for work will help keep your home life separate from your work thus far making it more productive and keeping the employee active. It is not recommended to work straight away after waking up, so setting a table and chair away from major distractions and in a less turbulent environment would be the required solution. Getting dressed up would then be a part of your routine as you move from your room to another vicinity which will prevent sluggishness by the end of the day.
3. Keep in touch with the Team:
Communication and connection are essential for the entire remote working experience as most lines of work are dependent on virtual meetings and conference calls. Although most meetings are work-oriented, it is suggested that you hold virtual meet-ups where employees begin by asking about each other’s lives and what new projects they may be working on.
If possible, organize monthly physical meet-ups at the office as Gaper does which allows employees to know each other by face better as in most cases video cameras are turned off during daily check-in meetings.
4. Walk around whilst working:
As mentioned previously health comes first as suggested by Mayo Clinic that a normal healthy person requires at least 150 minutes of low-impact activity or 75 minutes of robust activity. Whilst taking an audio call walk back and forth in your office for 20 to 30 minutes which helps improve your cardiovascular health. Take a walk outside if possible to get some time away from the screen as getting fresh air helps clear your head and gets your blood flowing for better results.
5. Start exercising at your desk:
If your work is limited to the desk most days then try some simple movements such as arm swings, leg swings, and head movements in four directions. Moreover, try to make it more exciting and motivating by following several Youtube videos showing some dancing workouts. Make sure to track your average workout time, heart rate and blood pressure throughout.
6. Remove any disruptions:
One of the biggest challenges working remotely is the several distractions that are present at home such as the comfort of your room to easy access to entertainment. Make sure to turn off your phone and other devices besides the laptop you are working on to allow your entire focus to be on the project ahead rather than what is being posted on social media. Setting a designated time for checking text messages or scrolling through your phone on your calendar can prevent any random distractions.
7. Make a work playlist:
As we said to limit distractions present for a productive working environment, one major way is to adjust the sound of your remote workplace. Having music or calming soundtracks playing in the background whilst you work is quite therapeutic and is known to boost productivity as it manages your anxiety.
Researchers concluded that a faster track speed produces efficient results in activity henceforth making a playlist that suits your taste and blocks all outside noise is important. Your playlist does not necessarily have to have upbeat songs as some people prefer silence over sound for working. For those playing music with headphones in, they can add their favourite bands or artists or even just play the TV in the back if they prefer it.
8. Take Small Breaks:
Make sure to eat your meals on time as it is not recommended to be working for long hours while skipping lunch or dinner as it reduces your concentration whilst also physically draining you.
Take your breaks after setting an alarm for the 5-minute water break or a simple eye rest for your visual health. This break could also be used for getting in your stretches for the day by doing a few quick yoga poses which act as a perfect stress reliever since the main point is to manage your breathing.
9. Focus on your fitness regime:
Since you are now working in your own space, dedicate a portion of your workspace with fitness equipment such as a treadmill, jump rope, weights along with a yoga mat. As you will have easy access to working out resources you are motivated to further therefore every morning before getting into a meeting or call make sure to complete your daily pushups, planks, and squats count. In some workouts, equipment is not needed such as the quick 10-minute HIIT exercises which are available on Youtube.
10. Take it one at a time:
Lastly, do not overwork yourself and take upon extreme levels of stress as it only limits the quality of work produced. In a remote setting, especially for developers time is the most important tool therefore try to not cramp projects in one working month but take it in steps.
Even on a personal level, make sure to always reassure yourself that you are doing your best whilst also supporting your colleagues. Be mindful as a leader to take into account every person’s conditions at home and accommodate everyone accordingly such as choosing a meeting time that works for all considering all time zones. Be patient with everyone around you and do not let the remote experience overwhelm you.
Both your physical and mental health play a major role in productivity in a remote setting more than in a non-remote one. As your mind affects your physical instances, so to protect them these 10 significant lifestyle rules should be implemented in your daily lives.