Wellness While Working From Home

Millions of people have been forced to move home indefinitely for the good of the public. The public priority is now to stay healthy, support your family, and keep the healthcare system from being overloaded.  The slew of changes can feel overwhelming. But, when there is a disruption to our daily habits, we have a tremendous opportunity to create new ones. For this reason, the Saville Health and Wellness Committee brainstormed a few ways we can all practice healthy habits at home during this time. Try to implement some of these ideas into your own home for the next few months, and beyond.

Exercise Tips

We all struggle to maintain our levels of fitness while working long office hours. With gyms now closed, a new wrinkle is added to the challenge. Here’s how we’re dealing with the change:

  • Do some basic stretches before you start working or after you finish.
  • Here’s a link to get you moving.
  • Take a walk around the block or neighborhood on your break. Find a workout class or yoga channel to follow on YouTube. Many of these don’t require equipment.

Be creative in implementing these activities. If you have a large open space in your home maybe you and your family can do a workout together. But remember, if you’re starting a new activity and it causes pain, not soreness – find a modification that works or explore other activities.

Food For Thought

This is an area that will be greatly disrupted. While some restaurants will deliver, and others still allow takeout, we can’t go out to grab a bite to eat like we used to. This can be a positive influence though as it’s difficult to find a healthy meal out. It’s unrealistic to completely remake your eating routines overnight, but doing so slowly and incrementally with new habits can have a long term impact. Here are some of our tips:

Add one fruit or vegetable to every meal. Vegetables especially provide us with nutrients, fiber, and fill us up without the calories.

  • Some vegetables that keep well are: celery, carrots, bell peppers, lettuce, potatoes (not French fries), & onions.
  • Some fruits that survive outside the fridge: avocados, apples, citrus, tomatoes, and pears.

Add some kind of protein to every meal. Lean proteins will keep you full and strong.

  • Some lean proteins are: boneless chicken, lean ground beef, salmon, tilapia, shrimp, turkey breast, and wild game (this tends to be leaner than store bought meat)

Replace starchy snacks with fruits and vegetables.

  • It’s incredibly tempting to sit down on the couch with a bag of chips and binge watch your new Netflix show. If you replace the bag of chips with apple slices and peanut butter or carrots you’ll thank yourself later.

The state of our grocery stores will be a challenge moving forward as well. If you have a compromised immune system, you’ll want to avoid them as much as possible. Buying in bulk is your only option. If you’re able to make a weekly visit, consider others when making your purchases. Buying out a section of the grocery store means that our healthcare workers, who are working overtime now, will find empty shelves when they do their shopping.

Tips For The Mind and Soul

This may be the single most important aspect of staying sane the next couple months.

  • Communicate boundaries with those in your own home. We’re almost all unaccustomed to spending this much time with our roommates, significant others, and families. Setting expectations early can help solve problems before they arise.
  • Be conscious of your electronic communication. Many of the cues we take while communicating face to face do not translate electronically. It’s important to make sure both your message and tone are communicated.
  • Take time for yourself. Don’t discount the effect of sunlight and time outside. Open the windows in your office, or drink your morning coffee outside. Find some way to refresh yourself when you’re feeling tired.
  • Limit your screen time before and after work. Especially before bed – this will improve your quality of sleep.
  • Keep to 1 or 2 trusted sources of news. In the digital age, it’s easier than ever to stay connected. But if you spend too much time absorbed in what’s happening around the world it’s easy to lose sight of what’s happening in front of you. Finding a couple sources of reliable news will keep you informed while avoiding unneeded stress.
  • Perform daily meditation or prayer. Consider the things you can control and the things you can’t. But, at the end of it, remember to give all doubts worries, fears, anxieties, praises, joys, and thanks to God, He has everything under control.

Like staying active, these are activities that can be implemented with the support of your household. The more buy-in you have around you, the more successful you’ll be in building habits. It’s vitally important to keep well rested. Staying energized and productive is one of the best way to fight stress and stay focused.

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