7 Simple Habits to Stay Healthy When Working From Home
How to Stay Healthy When Working From Home
Working from home comes with plenty of perks — no commute, flexible schedules, and the comfort of your own space. But it also comes with challenges: long hours at a desk, blurred lines between work and personal life, and fewer opportunities to move around. Over time, these can impact both your physical and mental well-being.
The good news? With a few intentional habits, you can protect your health, boost your energy, and make remote work sustainable for the long haul.
Here are 7 simple habits to help you stay healthy when working from home — plus extra tips, tools, and examples to put them into practice.
1. Create a Dedicated Workspace
Instead of working from the couch or bed, set up a proper workstation. A comfortable chair, desk at the right height, and good lighting not only improve posture but also signal to your brain that it’s time to focus. A defined space also makes it easier to step away when the workday ends.
👉 Tip: If you don’t have a separate room, use a small corner and keep it tidy. Even a minimal setup creates structure and reduces stress.
Example Home Office Setups
- Budget-Friendly Setup (Under $300): Simple desk, ergonomic chair, and a laptop stand.
- Small Space Setup: Foldable desk, wall-mounted shelves, and wireless keyboard.
- Premium Ergonomic Setup: Standing desk, lumbar-support chair, dual monitors, and anti-fatigue mat.
These examples show you don’t need a big budget or space — just a thoughtful setup that supports your health.
2. Stick to a Routine
Without the usual commute or office schedule, it’s easy to drift into irregular patterns. A consistent routine helps regulate sleep, productivity, and overall health.
- Wake up and go to bed at the same times each day.
- Schedule breaks and lunch just as you would in the office.
- End your workday with a ritual (like shutting your laptop or taking a short walk).
3. Move Every Hour
Sitting for long stretches can lead to back pain, poor circulation, and fatigue. Make it a habit to move every 60 minutes.
Quick Desk Exercise Routine (5 Minutes)
- Neck Rolls (30 seconds) – Gently roll your neck side to side to release tension.
- Shoulder Shrugs (10 reps) – Loosen stiffness from sitting.
- Seated Torso Twists (10 reps each side) – Stretch your spine and core.
- Chair Squats (10 reps) – Engage legs and get blood flowing.
- Wrist & Finger Stretch (30 seconds) – Prevent carpal tunnel from typing.
👉 Consider a standing desk or a balance ball chair for added movement throughout the day.
4. Prioritize Ergonomics
A proper ergonomic setup reduces the risk of eye strain, carpal tunnel, and chronic back pain.
- Keep your screen at eye level.
- Use an external keyboard and mouse if you’re on a laptop.
- Adjust your chair so your feet rest flat on the floor and your knees are at a 90° angle.
📊 Did you know? According to the Mayo Clinic, prolonged sitting is linked to higher risks of obesity, cardiovascular disease, and back problems. Simple ergonomic adjustments can cut these risks dramatically.
5. Eat Balanced Meals (and Avoid the Kitchen Trap)
When your office is only steps away from the fridge, snacking all day becomes tempting. Plan meals in advance and stock up on healthy options like fruits, nuts, and yogurt. Avoid working through lunch — taking a real meal break helps with digestion, energy, and focus.
6. Protect Your Mental Health
Remote work can be isolating, so staying connected matters.
- Schedule regular video calls with coworkers or friends.
- Step outside daily for fresh air and sunlight.
- Set boundaries between work and personal time to prevent burnout.
👉 Mindfulness practices like journaling or meditation can also help you recharge.
7. Stay Hydrated
It sounds simple, but dehydration can cause fatigue, headaches, and reduced concentration. Keep a water bottle at your desk and aim for 6–8 glasses per day. Herbal teas are also a great way to stay hydrated while cutting down on coffee.
Tools & Apps to Make Healthy Habits Easier
- Stretchly / Time Out – Reminders to stand up and stretch every hour.
- WaterMinder – Tracks your hydration goals.
- Headspace or Calm – Guided meditation for stress management.
- Lumosity Light App – Helps regulate circadian rhythm during dark winters.
These tools act like a virtual coach, nudging you to stay consistent with your habits.
Healthy vs. Unhealthy Work-From-Home Habits
| Healthy Habit | Why It Helps | Unhealthy Alternative |
|---|---|---|
| Move every hour | Boosts circulation & energy | Sitting for 4+ hours straight |
| Dedicated workspace | Improves focus & posture | Working from bed/couch |
| Scheduled breaks | Reduces burnout & stress | Skipping meals & working nonstop |
| Ergonomic setup | Prevents pain & fatigue | Hunching over laptop on kitchen table |
| Staying hydrated | Improves focus & energy | Excessive coffee, low water intake |
This side-by-side view makes it easy to see what to do — and what to avoid.
Stay Healthy Working from Home
Staying healthy while working from home doesn’t require big changes — just a few intentional daily habits. By creating a dedicated workspace, moving regularly, eating well, and protecting your mental health, you’ll not only improve your well-being but also boost productivity and focus.
👉 Ready to upgrade your home office for better health and productivity? Download our free Ultimate Home Office Setup Checklist to make sure your workspace is supporting your best work.
