Suddenly starting to work from home often means poorer ergonomics and new routines. Not everyone has a home office; many sit on the sofa or at the kitchen table. To help you stay productive and efficient and avoid physical pain, we at Wellr have put together a guide on how to succeed in the best possible way.
Everyday physical activity For most people, working from home actually means we move less than usual. The everyday exercise you get from commuting to and from work disappears completely. An effective measure is to always start the day with a brisk 20–30 minute walk. This helps oxygenate your muscles, makes you more alert, and improves your mental stamina.
Create a clear workspace at home It’s important to decide on a specific place in your home where you will do all your work. This is crucial for separating work from leisure time. When you work, you sit in the same place; make this clear to others in the household as well.
Ergonomics If you have an office chair together with a height-adjustable desk, it significantly improves ergonomics. But many people don’t have this at home. In that case, it’s especially important to take enough breaks during the day and ideally add a few simple exercises that improve circulation. Try to take a break once an hour where you focus on something other than work.
The muscles in your legs and glutes are large muscle groups that often become stiff when you sit for long periods, which can lead to back pain. A good tip is to stretch these muscles at the beginning and end of your workday.
It’s also important to think about how you sit. This applies both when working from home and at the office. Try sitting further forward on the chair and place your feet under the seat in a so‑called rider position.
Structure your workday A major problem when you’re not used to working from home is that you don’t structure your workday. This often leads to long work sessions with too few breaks and sometimes a delayed lunch. A good approach is to schedule your day right from the start.
Example of a morning schedule: 07:30–08:00 Everyday exercise 08:00–09:00 Work session 09:00–09:15 Stretching 09:15–10:00 Work session 10:00–10:15 Coffee break 10:15–11:00 Work session 11:00–11:15 Office exercises 11:15–12:00 Work session 12:00–13:00 Lunch
Don’t forget your social contacts The social connection with colleagues is important not to neglect when you work from home. We are social beings who feel better when we interact with others. Today there are several websites that offer free video meetings. Invite your colleagues to a virtual coffee break with the group, or why not an office workout session!
