Working from home and staying healthy

Adapting to new ways of working 

and staying healthy

As we continue to change and adapt our lives at this difficult time, many of you may already be working from home or will be doing so at some point in the coming weeks.  As someone who may have said to their colleagues in the past, "working from home? yeah right", you're in for a big shock if you thought it meant sitting in your PJ's all day whilst having Netflix on.  You have to contend with distractions, communication issues and it can be very isolating.  

Below are a few tips and things to think about to help you transition into home working whilst staying productive and healthy.

1. Have a morning routine.  Routines help to provide the stability we need during difficult times.  First of all, many of you will no longer have a long commute to work so make the most of this time.  Don't stay in bed, get up and do some exercise, even better if you can get outside for some fresh air and go for a walk or run.  Why not have a go at the routines I've put together below.
2. Set up a dedicated work space.  You can't work effectively if you don't have your own area in which to work.  If you didn't have a home office previously then you need to create a suitable area, preferably in a separate room where you can close the door and won't be interrupted by other people in your household.
3. Plan your day.  Being at home is no different from being in work in that you still need to take time to plan your day ahead.  What are your top 3 priorities for that day?  You'll also be using technology such as video conferencing to communicate with your boss and colleagues so allow yourself plenty of time to get set up, open all your documents and have a pen and paper ready etc.
4. Communicate, communicate, communicate.  Communication is absolutely vital, not only with your boss and colleagues but also with other people in your household.  It's important that others in your house understand that you are WORKING and not available to decorate the spare room they've been wanting you to do for ages. Let them know when you have meetings scheduled, when you are absolutely not to be interrupted and when you are likely to be taking a break.  They could well be working from home themselves so it's important to keep the communicate lines open.  You also need to keep in touch with your company so don't forget to update your colleagues with what you're working on, read the intranet pages for the latest company news and why not schedule online 'coffee catch-ups' with your boss and colleagues.  It's a new way of working for everyone so keep communicating and let others know how you are feeling.
5. Don't allow yourself to be distracted.  Although you won't have the distraction of colleagues walking past your desk and stopping for a chat, there'll be plenty of other things which could stop you in your tracks.  Do not have the TV on whilst you are working and put your personal phone out of sight.  If you like to have music on or listen to podcasts then ensure they are turned off whilst on a call or VC.
6. Take breaks and move.  On the occasions I've worked from home, I've moved even less than when I've been at work.  It's so easy to just sit there all day and not move.  At work you tend to get up and make a drink, go speak to a colleague, walk to another part of the building for a meeting, go get a sandwich etc.  At home you walk to the bathroom and the kitchen and they're usually very close unless you live in a mansion.  So it's important to move, take regular breaks and don't forget to eat!  It's also an opportunity to catch up with others in the house and ask how their day is going.  Hey, you might even come up with some great new ideas for your respective companies.

It's also important to look after your health.  Moving physically will also contribute to a more positive mental health.  Here's a couple of really easy exercise routines that you can incorporate into your day whilst working from home.  Why not use the extra hour you now have in the morning and evening which would have been your commute time.  Come on, there's no excuse.  You can even do this in your own back garden and do high knee marches / jog on the spot.

• Walk or run for 10 mins at an easy pace to warm-up
• Increase to a fast pace for the next 5 mins
• Stop and do some squats - 3 sets of 10 repetitions 
• Continue with your walk / run at a fast pace for 5 mins
• Stop and do some lunges - 3 sets of 10 repetitions on each leg
• Continue with your walk / run at a fast pace for 5 mins
• Stop and do some squat jumps followed by split lunges - 2 sets of 10 repetitions for each exercise
• Walk or run for 10 mins at an easy pace to cool-down
• Don't forget to stretch at the end!

If you're close to a recreation area or trail with benches then why not try this workout, or use a chair / step in your back garden:

• Walk or run for 10 mins at an easy pace to warm-up
• Increase to a fast pace for the next 5 mins
• Stop and do some step-ups on the bench - 3 sets of 10 repetitions 
• Continue with your walk / run at a fast pace for 5 mins
• Stop and do some press-ups on the bench - 3 sets of 10 repetitions
• Continue with your walk / run at a fast pace for 5 mins
• Stop and hold in plank position on the bench - 3 sets of 1 min
• Continue with your walk / run at a fast pace for 5 mins
• Stop and do some triceps dips on the bench - 3 sets of 10 repetitions
• Walk or run for 10 mins at an easy pace to cool-down
• Don't forget to stretch at the end!

If you're not sure how to do these exercises or you need more ideas then don't hesitate to message me. That goes for productivity ideas too, remember that I'm dual purpose - PA and PT!!

You're not alone in this strange new world we now live in so keep talking, keep smiling and we'll get through this together.

#2020

#OneWorld

#Together

#StaySafe