As more and more people are working from home we all need to find a new routine. This will be challenging for most as their job would not be ideal for the home. My routine changes daily but I Stick to the following to try and help bring a sense of normality.
1. Create a work space...
Although it's tempting to stay in bed or head to your sofa, those who successfully work from home agree that you're best off setting up a station. If you don't have a desk, use your dining room table. Besides making you feel like you're at an "office," this helps you maintian good posture, avoid distractions, and leave your work behind at the end of the day.
2. ...but don't just sit there.
Sitting all day isn't healthy even if you're at the office, but working from home means you skip your commute and have fewer reasons to get up from your chair throughout the day. You can invest in a standing desk if you prefer to work on your feet, but otherwise make sure to stand up regularly to stretch or move around.
If you've gained an extra hour or two from not commuting, it's a good opportunity to exercise, either by working out at home or going for a walk outside. A lunchtime walk can also help you feel like you're not stuck inside all day.
I suggest to many clients that stretching is useful when it comes to recovery and achieving sporting goals. However Stretching is simple and effective activity. Benefits are improved range movement, increased power, reduced post exercise muscle soreness, reduced fatigue and can help with posture, circulation and improves relaxation. Which can all be beneficial to you and your work.
3. Get some fresh air.
Since experts advise to limit contact with people who may be sick and many companies are urging employees to stay home, you're likely going to spend a lot of time indoors. Open your windows to let in as much natural daylight and fresh air as possible, and take short walks if you live in an unpopulated area — and be sure to wash your hands as soon as you return home.
The evidence is that being hydrated is associated with better cognition and mental performance, and helps combat tiredness and fatigue, all of which can help organisational productivity”. Make sure you have a glass or bottle of water near your work area, making it easy to keep sipping throughout the day.
5. Practice self-care
In times of self-isolation it’s easy to question the meaning of being productive and happy. For instance, the important of self-care. Maybe you need to carve out time each day for exercise. Maybe you need time for meditation. Or maybe it’s just enough for you to make sure that you take the breaks you planned for. Whether you’re at the office or at home, you should prioritize your own health and safety. For some, this may be quite obvious. But, this can actually be a challenge for many people. For example, research from the World Economic Forum shows evidence of health and wellbeing taking a hit while working from home. Especially when it leads to the blurring of work and non-work boundaries. So even if this WFH setup may not be a long-term route for us all its important for us all to be better at taking care of ourselves as well as others through the means we have today.
When you are doing a highly repetitive movement such as running, biking or sitting at a computer all day, you’re typically overusing some muscles and underusing others—especially if things aren’t in perfect balance. The muscles that get overused tend to get tight, and a tight muscle doesn’t function properly. When you foam roll, you can help improve symmetrical (ideal) muscle function by ‘resetting’ tight areas. By taking a few minutes around each workout (and each day if necessary), you can help prevent imbalances and overuse injuries.
Self care can be in the foam rolling, Foam rolling can be performed prior to and after your workouts. Before exercise, rolling will increase tissue elasticity, range of motion and circulation (blood flow). This can help you move better during your workout and protect you from injury.
Foam rolling post-workout is a great way to enhance recovery. Focus on all of the major muscles you just worked, with an extra emphasis on the areas that feel problematic. By stimulating blood flow in affected areas, you’ll dramatically increase oxygen to your sore muscle fibers and reduce recovery time.
These tips are just suggestions and you should work to your strengths and needs while working form home, keeping a separate area and some sort of routine will help keep the divide from work and home life.