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Healthy habits for working from home

Working from home can mean an abundance of delicious snacks in the kitchen, lack of social stimulation and the temptation to work on the couch or even in bed.

By Bio Island Nutrition Team

There are more of us working from home than ever before, at the start it can be quite an exciting thing, but once that initial week wears off it is up to us to stay motivated, and to make working from home work well.

As working from home can present a unique set of challenges, especially when it comes to our health. These challenges can include the abundance of delicious snacks in the kitchen, lack of social stimulation and the temptation to work on the couch or even in bed. The following strategies can help you in finding a way to keep our health and productivity in check.

  1. Get in a routine – when working from home it can be extremely tempting to sleep in for that extra hour and maybe even work all day in your pyjamas. As tempting as this maybe long term it can affect your motivation and mental wellbeing. Sticking to a routine like setting an alarm, having your cup of coffee, and getting dressed for the day can make a big difference on your mental wellbeing and means your also ready to take on the day and stay motivated.
  1. Exercise - As we know exercise is fantastic for staying fit and healthy but also boosting our ‘happy hormones’. So, fitting in exercise into your daily routine is a must. Exercise can be anything you enjoy from going on a walk/ run, high intensity workouts in the backyard or even something more relaxing like Pilates or yoga. Whatever gets your blood pumping is going to have long term benefits to your mood and health. There is also plenty of inspiration to get you started on through youtube and mobile apps.
  1. Plan your meals – Now that you have easier access to your kitchen at all times it makes it a lot easier to snack whenever you want, have a constant number of drinks and meals can be a bit all over the place. By doing a weekly meal plan and sticking to certain mealtimes it will put your body in a nice rhythm and reduce the number of unhealthy foods you consume.
  1. Set up a workspace – It is important when working from home to set up a space that is designated solely for work. This means that your work does not overtake your personal time or areas of personal space, like the bedroom. Make sure the chair you are using throughout your workday is good for your posture, lighting is adequate and doesn’t strain your eyes and you get up and move about like you would in a normal workday, not staying on the longue or overstraining your eyes on a screen.
  1. Get some vitamin D – It may easy to forget when working from home, but you still need to remember to step out and get some sun and fresh air, as we need to make sure we are still get out daily dose of Vitamin D may help improve mood, bone health and builds our immune system. 10 minutes a day outside can support our immune systems.
  1. Creating a soothing environment – One of the great things about working from home, is you can choose your own workspace and how its set up. So, making a work area soothing by placing your desk next to a window, a comfy chair with good posture, having some aromatherapy, a never-ending pot of tea can help keep your stress levels at bay and also make starting your work day more enjoyable.


This information does not take into account your personal situation and is general in nature. You should consider whether the information is appropriate for your needs and seek professional medical advice.

Always consult your healthcare professional before taking any supplements or if any concerns arise.

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