Thankfully, researchers from all around the world are doing their best to find a vaccine as soon as possible, but they need our cooperation if we want to keep the mortality rate at bay. That’s why social distancing has been imposed in different parts of the States, and that’s why many people have switched from offices and meetings to home desks and video conferences.
If you’re among those lucky enough to have a job that can be performed at home or just feel too bored because of the quarantine, worry not, as in this guide, we’ll go over everything you can do to make your time at home healthy, productive, and fun.
Without further ado, here’s the ultimate guide to living healthy while working from home!
1. Living Healthy When Working from Home: Stop Being Lazy, Start Exercising
Working from home means that you won’t need to waste time moving around throughout the day. And what better way to put that extra time to good use than to exercise more?
Not only will regular exercise help you avoid boredom while you’re at home, but it’s also a great way to boost your immune system. Additionally, working out can help flush bacteria out of the lungs and airways, and it can help you maintain a healthy mindset, which is extremely necessary during these hard times.
Now, for the practical part. Those who have their own home gym will find working out pretty easy, but the process can be tricky for the average person who’s used to hitting the local gym. Worry not, though, as many cardio and strength exercises can be performed at home without the need for any equipment, and that’s what we’re going to cover in this guide.
If you’re excited to make up for all the days in which you missed going to the gym simply because you were too lazy to do it, check the below exercises.
Burpees are an excellent way to get your heart rate up and get rid of extra fat all over the body. Do four to eight sets of 20 seconds with 10-second intervals of rest in between.
Tuck Jumps can make for an excellent High-Intensity Interval Training (HIIT) exercise, as jumping and raising your knees to your chest involves a lot of intensity.
This is yet another high-intensity exercise that builds stamina, endurance, and strength. You can either go fast to get your heart rate up or slow to enhance your core strength.
Sitting behind a desk all day long can be problematic for your lower back. Thankfully, you can always try exercises like the Superman Hold to strengthen your lower back, which is often neglected when working out. Start with short intervals of 15-20 seconds and work your way up to 1 minute.
No leg day is complete without some squats thrown in in the mix. Squats come in every type and form. There are air squats, sumo squats, side step squats, jump squats, and weighted squats. The latter can be performed by holding a large bottle of detergent to add some resistance to the exercise.
Lunges can be performed in different ways. There are front lunges, back lunges, and side-to-side lunges. All lunges are excellent leg workouts that can get your heart rate up and strengthen your legs, glutes, and lower back.
If you want to build not only strength but also balance and stability, look for a sturdy bench or a durable box and do some low-impact step-ups. If you want some added resistance, you can hold a couple of weights or detergent bottles.
Although they may seem simple and easy to perform, wall sits are actually pretty effective and can work your quads, glutes, and hamstrings. Perform three to four sets of 30 seconds interrupted with rest periods of 30 seconds. Believe me, you WILL feel the burn.
Abs and Arms Exercises
What’s a home workout without push-ups, right?
Although push-ups are known for strengthening the upper body as well as core, they’re actually an excellent full-body workout that works almost every single muscle in the body. Fret not if you can’t do regular exercise, as you can always start by dropping to your knees, which should make the transition easier.
If you want to work your core muscles and target them for real, then there’s no turning around planks, as they’re the best workout in this area. Start with forearm planks, then work your way up until you can perform side planks.
You don’t need a bench to perform dips, as you can always make use of the couches and chairs in your house. Dips mainly target the triceps, but they also work the chest, and who doesn’t want a great, muscular chest, especially that summer is just around the corner?
What’s great about yoga is that all you need to start practicing it is a mat, even an old one, and a private instructor, YouTube!
Getting used to practicing yoga at home can yield great results in the long run. After all, should you keep doing yoga after the COVID-19 crisis end, you’ll save heaps of time, money, and energy compared to attending yoga classes after work.
Here’s a comprehensive video that demonstrates an excellent home yoga workout:
2. Living Healthy When Working from Home: Try New Healthy Recipes
Yes, it’s easy to grab your phone and order a pizza or a burger when you’re at home, but that’s the last thing you need right now.
Because your immune system needs your help if you want it to be strong enough to combat any disease, not only COVID-19. That’s why you need to forget about junk food and learn how to cook healthy dishes at home.
3. Living Healthy When Working from Home: Sleep Well
Getting enough sleep is also essential for your immune system, and it’s yet another healthy habit that will yield great results and help you become happier in the long run. Make sure to hit the sack and wake up at the same time every day to train your body into the circadian rhythm. Also, avoid using electronics for at least one hour before going to bed to boost the quality of your sleep. Both caffeine and nicotine must also be avoided at night, as they are stimulants that interfere with sleep.
Here are some other tips for living healthy through better sleep hygiene:
4. Living Healthy When Working from Home: Avoid Stress
It’s totally normal to feel a bit worried and anxious because of the COVID-19 outbreak, but that can affect your health negatively and make you vulnerable to disease. That’s why stress management is essential right now.
So, what can you do to take less stress?
For starters, stay away from upsetting media coverage, as it’s what causes panic the most. Of course, you still need to follow the news to know what’s happening around you, but make sure to only follow reputable sources that want to share the truth rather than cause panic and controversy.
You can also try to make people aware of how the Coronavirus spreads, and how to prevent getting infected. Make sure to share this living healthy guide with them.
Finally, remember how you dealt with past crisis situations, and implement them again to deal with the COVID-19 outbreak.
5. Living Healthy When Working from Home: Learn a New Skill
Gone are the days when one needed to leave their house to learn a new skill. Today, everything is just a few clicks away, and online courses are a dime a dozen these days, which means that you have exactly zero excuses not to learn that new skill you’ve been pushing away. And no, you don’t need to pay money to learn something new, as almost anything you can think of is available for free on YouTube.
Here are some great skills that you can learn from the comfort of your home:
If you don’t want to become a full-time programmer, understanding the basics of coding can go a long way in making your life easier, both on a personal and professional level. Who knows, maybe you can become the next Bill Gates or Mark Zuckerberg!
If you’d like to get started with coding, there are several platforms that you can check, but I highly recommend taking a look at Codecademy, as it has excellent instructors as well as a welcoming and helpful community.
Becoming fluent in a new language can open new doors and broaden your personal as well as professional horizons no matter your industry. There are several language learning platforms out there, such as Duolingo and Livemocha, and you can always check YouTube for free lessons.
If you’re interested in learning French, the romantic language, InnerFrench is a great channel that I personally recommend:
Learning how to create your own graphics can be a game-changer for your business, especially if you heavily rely on internet marketing. Learning graphic design means that you’ll be able to make your own logos, images for social media, ad banners, etc.
To learn this skill, all you have to do is head over to Udemy, where you’ll find plenty of affordable courses, or YouTube, where graphic design lessons are available for free.
Learning how to deal with data can be challenging, but it can pay dividends in the long run. Unfortunately, most Microsoft Excel courses are poorly organized, which can be frustrating. One site that avoids this pitfall is Chandoo.org, where every bit of information is well-organized and free.
Managing your budget and how you spend your money may seem like a basic skill, but you’d be surprised how many people are getting it wrong. That why budgeting is a pretty fundamental skill to master – one that gets used every day, both on a professional and personal level.
Here’s a breakdown of the steps you need to budget efficiently:
- Determine why you need to start budgeting. Is it to save more money? Reduce overspending? Reduce fights with your significant other over money issues?
- Step back and note your current spending habits. The easiest way to do that is to check your monthly statements and note your spending in a spreadsheet or notebook.
- Note down all your irregular expenses, such as holidays, birthdays, and events, in a calendar.
- Add up all of your income, including your wage income, any money you get from side gigs, business income, etc.
- Decide how much you want to save and identify your personalized, long-term financial goals.
- Schedule a household meeting to make sure every member of your family is on the right page.
For further tips and instructions, you can check SkillShare, where you’ll find plenty of budgeting courses that are reasonably priced.
Staying at home because of the COVID-19 outbreak may seem boring, but it’s essential if we want the crisis to pass with minimal casualties. The aforementioned activities will ensure that your time at home is productive, healthy, and fun, so make sure to try them out!