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COVID-19: Health Hacks for Working Remotely

Updated: Jan 30, 2023

As workplaces have shut down in the midst of COVID-19, many people now find themselves working remotely. While it has its advantages, working from home can become a real challenge for mental and physical health without the right structure in place. Spending your workday snacking in pajamas may seem like a tempting option, but working like you’re at a slumber party won’t leave you feeling your best at the end of the day. Stay healthy, in mind and body, by creating a schedule to keep your diet and your day structured when you’re working from home.

5 Health Hacks for Working from Home:

Start your day off on the right foot: Plan to get out of the house every morning for some fresh air before the day begins. Take a walk or go for a jog to wake up and get energized for the day. Stick to your weekday breakfast routine to get you ready for your workday. If you normally eat on the go, take advantage of being home to whip up a quick, healthy breakfast like scrambled eggs with avocado slices or yogurt with nuts and berries.

Video chat: Stay accountable by scheduling adding video to your next tele-meeting. It will encourage you to get dressed and groomed as if you were going to the office. Even if you don’t have meetings coming up, take advantage of your breaks to get some social interaction. Schedule time in the morning and afternoon to get something to drink or a snack, and plan virtual breaks with friends or chummy coworkers to keep in touch. Remember, when you’re ready to get back to work, leave the snacks in the kitchen so you don’t end up munching mindlessly.

Make plans for lunch: No need to worry about sauces spilling or soups leaking when you’re packing your lunch. Although you don’t need to bring your lunch to work, it’s a good idea to have it prepared. It will help you stick to your work schedule, and may free up some time on your lunch hour for a dose of sunshine. If you typically eat out for lunch, this is a great time to learn a new healthy habit. Keep some options in the freezer for busier days when you don’t have time to prep your lunch.

Get organized: Do a little prep work to make it easy during the week. When you get home from the grocery store, wash, chop, slice, and dice all your fresh produce. Store in containers, ready to go for recipes and healthy snack options. This will make it quick and easy when it comes to time to cook and will encourage you to opt for fruits and veggies when you’re looking for something to munch on.

Coordinate the Kids: Working from home with kids in the house is a challenge. Giving them a list of activities they can do on their own and arranging virtual playdates can help keep them entertained. In the evenings, get them involved with lunch prep for the next day. They’ll learn valuable skills and be more receptive to eating their lunch that they helped make themselves.

Staying mindful of structure will help keep you on track with healthy habits while you’re working from home. If eating well is a struggle for you in times of stress, your FSEAP dietitian is here for you. By phone or online, your FSEAP dietitian can offer you guidance around meal planning, healthy eating tips, or strategies to stay fit while working from home.

For additional support regarding your nutrition or eating patterns, please reach out to FSEAP's Nutrition Counselling Services for more information.


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