More employers have begun to offer a flexible approach to work and more of us are choosing to work from home. No interruptions from co-workers is a big advantage but just as important you need to understand the potential disadvantages.
Do not spend too much time sitting, make little changes to your day.
Probably the main disadvantage is the time you are sat at your desk can have health implications. Another is typically home ‘office’ setups are not ergonomically sound; long hours computing on the sofa or at the kitchen table can lead to other issues related to back,
One of the easiest ways to get moving is to stand up, it burns extra calories; increases our metabolism, tones muscles and improves blood flow. Or you could make a change to your desk set up by purchasing a sit-stand desk. Take proactive measures to be more active during work time and here are five ways to improve productivity and wellbeing when working from home.
(1) Analyse your workspace
Look at your workspace and devise ways in which you can optimise your sit-stand time. Sit-stand equipment factors in proper ergonomics, but for when you do have to sit down make sure that you have a comfortable chair with proper support for your back.
(2) Have a routine
Routines are good and create a schedule to ensure that you factor in adequate time to stand or move away from your desk. EG set an alarm on your phone at 10am, then stand for 15-20 minutes before sitting down, repeat a few more times during the day. You could even break up work tasks into 45-minute chunks before taking a break to make a drink which increases stand time and also gives you time away from your screen.
(3) Standing is good
Look at your work and do some tasks standing up. If very little can be done standing then consider other ways to break up your day such as standing to make lunch, do an errand, stretch or to go for a quick jog or brisk walk. We can all benefit from a bit of fresh air and vitamin D on the sunny days.
(4) Keep work and leisure separate
Keep your work space separate from your leisure space. Stick to a set a time schedule as if you were working in an office so that you preserve your home time. Logging off at a set time and putting your work away will help you to switch off from work and ensure maintain a sense of work-life balance.
(5) Keeping track of sedentary time
Assess exactly how much time you spend sitting – wearable fitness trackers and apps are all good for this and will provide you with a realistic view of your sitting time, although it might give you a shock to see how little you are moving.
Do not despair if you think you’re spending too much time sitting, start by making small changes to your schedule and working habits. The good news is that wherever your desk resides, studies show, standing up even one more hour a day produced some significant results: 66 per cent felt more productive, 87 per cent felt more energised, 71 per cent felt more focused and 50% experienced reductions in pain (upper back, neck, shoulder). Certainly more than just a few good reasons to make a change.
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