How to build a Healthy Remote work setting?

Nothing could have accelerated the future of work as COVID-19 pandemic did. It’s every CEO’s dream to create an ideal workplace, but remote work has made the puzzle more interesting. There’s plenty to be grateful about being able to WFH but we don’t often talk about the hidden downsides. Especially, how can we adapt to remote working without compromising our physical and mental Health?

A big problem with working from home is the lack of a need for general body movements. We can live in the same room 24 x 7 and get everything done. Although office commutes are usually not a source of joy, they at least make us walk and move around. Our well-being is dependent on meeting our basic biological needs and that includes movement. With no group lunches, in-person meetings, or chit chat, we end up accumulating more stress. We’re spending less quality time with people and much more with our screens. It’s high time for a change!

New habits for a new Workspace

These 4 habits can make a big difference to your remote work experience -

1. Start Outdoors — Spend your morning outside the house, whether it’s for a sport, yoga, or a simple walk. Scrap the indoor gym if you’re anyway going to be indoors the rest of the day. It takes a conscious effort to balance your outdoor time but is definitely worth it.
2. Work Breaks — It is so common for us to get fatigued, and yet continue working with a shot of coffee. A few 5–10 min work breaks during a day can make a huge difference to your focus and productivity. Practice a few simple body stretches to become more aware of your body and recharge yourself. Check my youtube video for ideas.
3. Posture Changes — Most of us sit the entire day on a chair, which is not good. The chair position is not good for our thigh muscles and hip joints as the legs are always down. It also develops back pain. To balance this, switch your position to sitting cross-legged, from time to time, on a couch or a bed.
4. Breathing Exercises — Nothing helps as much with stress relief as Pranayama practice and meditation in the evening. Post work, take up the Alternate Nostril breathing for 5 minutes and follow up with Shavasana (meditation). These will relax you and flush away all the accumulated stress.

Most of these practices are useful even when you go to an office. But they become so much more important when we are working out of our own little world, devoid of true social interactions and fun.

Towards better Workplaces

To help companies create a healthier workplace, I’ve been taking Wellness sessions. I help employees do some stretches as a part of work breaks and relax with simple breathing exercises and meditation. To learn more, check out my website.