Teleworking, although practical and often necessary, can have repercussions on your physical and mental health. Discover our tips for staying active and healthy while working from home.
Why is it important to stay active while working remotely?
Preserve your physical health
Teleworking can lead to an increased sedentary lifestyle, which increases the risk of musculoskeletal disorders (MSDs). According to Public Health France, in 2023, nearly 9% of full-time teleworkers report low back pain.
Maintain good posture
Your working position is essential to avoid pain. Adopt correct posture: knees at hip height, back straight, elbows supported and screen at eye level.
Reduce stress
Movement helps relieve stress. Moving regularly releases endorphins, thus promoting a feeling of well-being.
Simple exercises to incorporate into your routine
Knee extension
Strengthen your quadriceps by sitting on the edge of your chair with your back straight. Lift and extend one leg at a time, holding the position for a few seconds. Do 15 repetitions per leg.
Calf contraction
Sitting on the edge of your chair with your feet flat on the floor, lift your heels while keeping your toes on the floor. Do 15 repetitions.
Scissors
Sitting on the edge of your chair, with your back straight, extend your legs in front of you. Lift them slightly and alternate crossing your legs. Continue for 15 to 30 seconds.
Tips for incorporating movement into your day
Get up every 20-30 minutes
According to specialists, it is recommended not to sit for more than 20 to 30 minutes at a time. Get up regularly to get some water, go to the bathroom, or just to stretch your legs.
Stretch regularly
Stretch several times a day to relax your muscles and improve circulation. Here is a video of stretching exercises that you can follow easily.
Create an ergonomic environment
Invest in ergonomic equipment for your workstation: a suitable chair, an adjustable desk, a screen at eye level. Consult the recommendations of healthcare professionals if necessary.
Adopt a healthy routine
Set regular working hours and stick to them. Take care of yourself outside of work hours: exercise, eat a balanced diet and get enough sleep.
Establish fixed schedules
Set regular working hours and stick to them. Start and end your day at set times, just like you would at the office. This helps create a clear separation between your professional and personal life, preventing overwork.
Take regular breaks
Incorporate breaks into your schedule to recharge your batteries. Take advantage of these moments to get up, move around, and do light exercises or stretching. A 5-10 minute break every hour can improve your concentration and productivity.
Have a balanced diet
Plan your meals and snacks to avoid constant snacking. Choose nutritious foods that provide the energy needed to stay alert and focused. Consider incorporating fruits, vegetables, lean proteins and whole grains into your daily diet.
Practice regular physical activity
Incorporate exercise sessions into your day. Whether it's a brisk walk, a yoga session, or some muscle-strengthening exercises, physical activity helps reduce stress and improve your overall well-being. You can use fitness apps or follow online videos to stay motivated.
Disconnect after work
Once your workday is over, disconnect completely. Turn off your computer and stop checking your work emails. Use this time to relax, pursue hobbies, and spend time with your family.
Maintain good sleep hygiene
Good sleep is essential for your physical and mental health. Try to go to bed and get up at regular times. Create a sleep-friendly environment by reducing distractions, like blue light from screens, before bed.
What are the levers for action to reduce the impact of teleworking on health?
According to Public Health France, several levers can be put in place to mitigate the negative effects of teleworking on health:
1. Encourage regular breaks
Get up and move around every 30 minutes to avoid prolonged, uncomfortable postures.
2. Provide suitable equipment
Make sure you have ergonomic equipment like a proper office chair, height-adjustable monitor, and separate keyboard.
3. Promote ergonomics
Disseminate ergonomic recommendations for the layout of workstations, such as practical presentation sessions by videoconference.
4. Combine approaches
Involve all stakeholders for ergonomic and organizational interventions, aimed at improving teleworking conditions and reducing the risks of lower back pain and depression.
Additional advice from the Actors Network - National Nutrition Health Program
The National Nutrition Health Program Actors Network also offers tips for staying active while working from home:
Muscle strengthening
Perform simple exercises to strengthen your muscles, such as squats and modified push-ups.
Joint mobility
Incorporate movements to improve your joint mobility, such as shoulder rotations and back stretches.
Stretching
Practice regular stretching to avoid muscle stiffness. Stand up, stretch your arms above your head and lean to each side to stretch the side muscles.
These tips can be easily incorporated into your daily routine to combat a sedentary lifestyle and improve your overall well-being.
Staying active and healthy while working remotely requires discipline and organization. By following these tips, you can improve your physical and mental well-being while remaining productive. Remember, your health is your priority! 💪
