Longevity Exercise Physiology Drummoyne, EdgecliffMarrickvilleBella VistaRandwickPymbleNeutral Bay and Balmain will discuss our best tips for making work at home a bit healthier for us both physically and mentally!

In this crazy Covid world we are living in, many of us have become veterans of working from home. While the idea of no commutes, easy access to the fridge and all day pyjama bottoms sounds very appealing, there are a few downsides and traps that many fall into. When we bring work into our home, its very easy for the lines of work/life balance to become blurred.

Here at Longevity we wanted to acknowledge that working from home can be tough (add home schooling on top of that and forget about it!). So to help fight back we wanted to let you in on our 5 tips for a healthy working from home life.

1)  Avoid prolonged sitting- We all know it’s not good for us. Humans are designed to move, and when we don’t, all sorts of issues occur. Weight gain, lower back pain, muscle wastage and metabolic problems are just some consequences of sedentary behaviours. While sitting at a desk may be necessary, try and shift positions every now and then, or split up sitting with the active tasks of the job. If there aren’t many active tasks, make sure to take regular breaks for a stand, a stretch and a little walk. Not only is it good physically, but it may help with focus and energy levels.

2)  Schedule, schedule, schedule- Create boundaries. Define times when at work and times when at home. Although it can be difficult, creating a schedule can show us the hours put into work and perhaps assuage any guilt felt for not completing all tasks. This may help with prioritising and managing expectations. Knowing ‘at work’ times may also help improve productivity allowing for compartmentalisation and focus.

We suggest trying to find something you enjoy (it makes motivation a heck of a lot easier). We also suggest finding an exercise buddy, not only for the social aspect but also for accountability

3) Organised Exercise- More often than not, work takes precedence over things in your life that should be considered high priority. One of the first things to disappear is adequate exercise. If we are sitting at a desk all day it’s very unlikely we are reaching the daily physical activity guidelines. Are you completing 2.5-5 hours of moderate intensity exercise each week? For this reason it’s more important than ever to have structured exercise in place. We suggest trying to find something you enjoy (it makes motivation a heck of a lot easier). We also suggest finding an exercise buddy, not only for the social aspect but also for accountability.

4)  Disconnect- Take a break from screens and devices and avoid scrolling in your downtime. If we are online all day, it important to take time out. To ensure care of both our physical and mental health it’s important to try and get outdoors and get some fresh air. Being in nature is a great way to unwind whether its a walk along the water, a quick little trek in the bush, or even some exercise in a park.

We understand the effects of sedentary jobs such as muscle imbalances, changes in posture, decreases in fitness and pain. Let us help you improve your vitality and reach your goals

5) Know when to get help- If you are struggling to implement an effective strategy there is no harm in seeking advice. At Longevity we want to help as many people as we can to thrive in their everyday life. We understand the effects of sedentary jobs such as muscle imbalances, changes in posture, decreases in fitness and pain. Let us help you improve your vitality and reach your goals.

 We hope that you have found some of these tips useful. If you want any further assistance or are curious to know more, contact Longevity Personal Training and Exercise Physiology on 1300 964 002.

Take 15 minutes for you and change your life!

https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years

Written By Naomi Birchnoff