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More people are becoming aware that working from home is affecting their health and waistlines. You can keep your physical and emotional well-being at the forefront by setting up a routine, ensuring that you are active and have a clean diet, keeping a non-toxic environment, and maintaining a social life. This blog will give you some health tips for remote workers. 

Be Mindful of Your Time & Set Up Routines

It can be hard to see how it is possible to make changes to your day-to-day life knowing your busy schedule. However, understanding how your time is being used is a good place to start. You will be surprised to find that between meetings, work, chores, looking after your family, and time spent in front of your TV, cellphone, and computer, there will be spare time. 

Keep track of how your time is being used by taking note of your activities. This allows you to identify where you are wasting time. Once you are mindful of how you are spending your time, you’ll be able to make changes. Then, you can set up routines that align with your goals. Once this has been implemented for a few weeks, it will become part of your day and won’t require as much conscious thought.

Exercise At Home

Now that your commute has been eliminated or greatly reduced, you have saved some traveling time. The first health tip for remote workers is to move regularly and stay active most days of the week. It is advised that adults strive for 150 minutes of moderate exercise per week. This equates to exercising for 30 minutes six days a week. Make sure that you are sweating, breathing heavier, increasing your heart rate, and using major muscle groups.

You can always develop your own routine and do home workouts. If you lack motivation, you can get a variety of exercises for your whole body through online workouts. If you are new to exercise and is a struggle to reach this level, don’t let that stop you. You can just start by walking or getting the help of an online coach. Eventually, you will reap the rewards associated with exercise such as improved sleep, better health and mood, higher energy levels, and a fitter physique. 

Eat Healthily

Eating a healthy diet is supremely important since it directly affects your health, energy, and body aesthetics. You should try to make healthier choices on a regular basis. Aim to eat a range of organic vegetables and fruit, high-quality proteins, and healthy fats within your diet. You should also limit or eliminate the regular consumption of processed foods, sugar, vegetable oils, fast food, foods made with white flour (bread, pasta, and cereal), soda, additives, artificial colors, and sweeteners.

Additionally, you can try to cook more at home. This ensures that you know what you are eating since you are aware of all the ingredients being used. It helps you reduce your consumption of unhealthy ingredients while getting healthier and leaner. Little switches to the foods you buy and eat can dramatically improve the state of your body.

Maintain a Non-Toxic Environment

Once you have a routine and are working out or carrying out meal prep, you can implement the next healthy tip while working remotely. In order to maintain a non-toxic environment, start by analyzing the cleaning products you use. You’ll be surprised to know that most of them contain toxic ingredients that are carcinogens and respiratory irritants. These can cause cancer, asthma, allergies, poisoning, and hormonal disruptions. Make sure to use natural products for healthy cleaning.

Another aspect to consider is your home’s airflow and water. Make sure you keep on top of your pollutant level indoors. Having a cleaner indoor airflow can help you breathe better. Additionally, have a good quality water filtration system in place so you remove a wide range of water contaminants so you can enjoy safe drinking water. Avoiding chemicals and toxins in the home can decrease your body’s toxic load and improve your overall health.

Keep Positive Social Bonds

Unfortunately, pandemic responses such as lockdowns proved to be devastating for society. Social isolation increased depression, anxiety, drug/alcohol abuse and addiction, diseased states, and suicides. We are social beings by nature, therefore socializing is a necessity. So make sure to maintain strong positive connections with others. Being social decreases mental distress and inflammation, increases immune function, and allows you to thrive.


You can start making more conscious choices now. Being conscious of your time, establishing routines, incorporating physical exercise and healthy eating throughout your day, creating a non-toxic environment, and keeping positive social bonds help you function at optimum levels. By incorporating some of the above tips you can stay decrease your risks of getting ill, and improve your overall well-being and happiness while working remotely,

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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