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At Home at Work – Staying Healthy, Wealthy & Wise


For many working from or at home can be an opportunity to ditch the hurly-burly and daily commute. Stuck in traffic or squeezed yoga like into train/underground carriage. The idealised thought of working at home is often lurking in the back of many people’s mind. Especially when we get that Sunday night, Monday morning feeling.

However, without the day to day buzzing around in an office, home working can be a serious challenge.


So what can be done, I hear you cry. Needless to say, we all know that being sedentary isn’t good and has consequences on the waistline as well as your wellbeing. Sitting at a desk will put pressure on joints and your back. Along with eye strain and headaches from constant use of a computer or other devices. Startup businesses may find themselves spending long hours staring into a screen to get things off the ground. Computer screens seem to suck your soul right out of your eye sockets and can feel like your life’s energy has been drained.

There is plenty of evidence for poor mental and physical health by such practices. On the flip side, people who work at home are less likely to have time off sick. Now, this may be as a result of not being so close to viruses from colleagues and fellow commuters. In general, however, homeworkers can exhibit significantly better work-life balance and improved wellbeing. If managed properly. In most cases, it’s about making small but meaningful changes to encourage a homeworking routine to ensure your service & maintain your mental and physical wellbeing.

Home working daily strategy

So here are a few things to consider when planning your home-based working life without compromising your working commitments but remaining in great shape.

Get Moving & be comfortable

  • Up and Atom – don’t be tempted to nip downstairs in your pyjamas, check a few emails and pop back to bed. Get going and rise and shine, have a proper breakfast and perhaps some exercise before starting work. You will find the fresh air and the endorphins from the exercise will charge your thinking and you will feel ready for the day.
  • Keep fit – plan in regular exercise during the day. Whether that is at a gym, going for a game of football/tennis etc or going for regular walks, runs or cycle rides will help to maintain motivation and supercharge your emotional wellbeing for your working day.
  • Sit comfortably – Double check your chair to help protect your back and posture. Is it the right height, do you need a footrest, is the space around your desk clear ie no opportunities for slips trips or falls. Are your elbows directly below your shoulders when typing? There are lots of things online to help you with these aspects of home office health & safety along with safe computer use so try not to neglect this area.
  • Desk Exercise – Find some doable neck, shoulders, eyes, fingers, wrists, arms and back exercises.
  • Build your concentration levels – Working at home presents loads of opportunities for procrastination, so focus up keeping concentration levels up. Control your thinking patterns, try mindfulness meditation, manage your stress and anxiety of working at home. Build in frequent changes to your working day to not accept the routine of the day.

Out and about & Eating properly

  • Socialise more – Try to find time to have a cup of coffee with a friend or a work colleague or join a club. It will help with the feelings of social isolation.
  • Stock the kitchen with healthy snacks and mealsSnacking during work is common across all workplaces and needless to say we’re all tempted to venture into the kitchen looking for something to brighten up a dull afternoon. Keep junk food or unhealthy snacks out of sight and instead stock up on fresh fruits and veg on your trips to the supermarket.

Not only but also…

You do not necessarily need to have a dedicated room when working from home. A corner in your living room or bedroom that’s been specially set-up as a workspace will suffice. By creating a dedicated workspace, you can raise your productivity levels and remain focused. The key is to keep the space clutter-free and well organised and give it a professional work orientated feel. It’s about getting your mind located in a place that you associate with being at work. All of the cues around you are about work and not necessarily at home. Try to minimise distractions and decorate the space in a way that helps you feel comfortable, yet productive.

Working from home is often the best of both worlds for most people and is an ideal way to balance your personal life with your professional responsibilities. If you’re looking for an opportunity to build your own business.


There are good business & professional reasons for staying fit and healthy whilst working at home. Alertness and effectiveness are easier when you are well and happy with your surroundings at work at home. If you’re working from home a lot, it may be a good idea to treat yourself as one of your clients or clients and his means looking after yourself – now is always a good time to start.

I hope you find these suggestions interesting and please drop me a line with the activities you engage in whilst working at home to keep body and soul together. With just a few positive changes working at home can be a life-changing opportunity for a better work-life balance and more flexible working.