How to stay healthy whilst working from home

In these challenging times it isn’t always easy to keep healthy especially if we are working from home. Here are some tips on how to keep healthy and happy

  • Set up your workstation correctly. Try to avoid working on the sofa with the computer on your lap. If you have a desk or kitchen table you should follow these tips. You should be balanced and your head should not be leaning forwards. Your forearms should be parallel to the desk and your upper arm should be relaxed by your sides. The top of your screen should be at eye level and the screen should be approximately at arm’s length. Your back should be well supported by your chair, there should be a small gap between the edge of your chair and the back of your knees and your feet should be flat on the floor.

 

  • Take regular breaks from any prolonged activity or position, especially sitting. You should try to change position every 15 to 20 minutes. If you have been sitting still for a period of time even a two minute around the house or up and down the stairs can make a difference. It might even be worth setting a timer to remind you to move.

 

 

 

  • Under the current Government guidelines we are allowed out for a brief period of exercise. An hour’s walk or cycle will help to improve mobility and circulation and maintain fitness but please make sure you adhere to the advice on social distancing and avoid travelling to exercise. We have links to some exercise videos from Yulia here *insert link* and she is also offering online yoga classes, for more click here.

 

  • Stay in touch with friends and family. It is very easy, under the circumstances, to start to feel somewhat isolated, especially if you live alone. Make use of the technology at your disposal to stay in touch. Phone calls are great but, if you have a computer, smartphone or tablet, make use of one of the many video calling apps such as Skype, WhatsApp, Facetime, Zoom etc to have face to face conversations. If you are really struggling please get in touch with us at Theale Wellbeing Centre and one of our therapists will be happy to help.

 

  • Stay hydrated and eat healthily. Make sure you are drinking sufficient water and continuing to eat a healthy diet. If you are unsure what you should be eating Cathy, our nutritionist, will have some handy tips for you. Her recent blog talks about caring for your immune system.

 

  • Maintain a routine. Make a list of the things you would like to achieve each week, try to stick to it and have some structure to your day. This can help you keep on top of any feelings of stress, frustration or anxiety. Ed Francis wrote this blog on keeping calm in difficult situations.

 

 

  • If you are experiencing back, neck, joint or muscle pain. Please feel free to call or email us. We can still provide advice and reassurance and we can also prescribe you some basic exercises to try to relieve your discomfort.

 

 

Stay home, stay safe and maintain your wellbeing.

Michael Palfrey,

Osteopath/Director