10 TIPS FOR A FIT AND HEALTHY HOME WORK

We all have to work from home to the maximum. And that is not self-evident for everyone: working from home requires a different way of working. The atmosphere and colleagues disappear, as do the structure and customs. Therefore some tips.

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Keep in touch with your colleagues

Hearing or seeing your colleagues is completely different from just reading emails from them. So: call them up every now and then, use the many online options for making calls, chatting, and meetings. This way you can work on a joint project remotely. Make concrete agreements about communication, projects, and deadlines. And informal chat, of course, that is still possible!

Draw up a clear work schedule

Provide clear working hours and possibly work with blocks. Try to bring as much structure into your day as possible and stick to it as much as possible, such as in the office. Make clear and realistic planning of what you will do today and the coming days. That gives you peace of mind when your work schedule is finished.

Perhaps meetings will drop out and you will have time off. Use that time to do things you haven’t had time for. Such as: reading texts, cleaning your mailbox, taking an online course …

Don’t forget that pause button

We all need a break now and then. It is no different at home. Therefore: plan your relaxation and breaks. It is sometimes tempting to sit in your chair and continue working. If you have planned an activity, it is a bit more difficult. Then you have to take a break.

So: relax regularly and coordinate your breaks with your environment. Go for a walk, ride a bike. And don’t forget that much-needed me-time: take time for yourself and coordinate with your housemates. That makes you more productive.

Children? Keep a good balance

Do you have children who are also at home? Then it is sometimes difficult to keep the balance. Because of course, you have to work, while the children will undoubtedly demand some of your attention.

Try to plan your day according to the children’s schedule. For example, work in the morning while they are still sleeping if this is the most productive moment of the day. This way you can free up a little more time when they wake up and, for example, have breakfast together.

Work with blocks and schedule fixed moments of rest. Make that pausing together a fun moment, everyone will get better.

Provide a good working space

Work in a tidy, secluded space where you have as few distractions as possible. When you have finished working, you can literally close the door of that room. Do you not have a separate room? Then choose a specific place or chair in the house. Tip: clean up your work stuff after work so that you no longer see your work or laptop and you can relax. This way you keep the balance between private and work better.

Also make sure you have enough light and air: a room with a window is a good idea, just like regular airing. That makes you more productive and keeps the germs away. The ideal room temperature is 20 degrees. It is best to open your window during the break.

Watch your posture

In the office, there is usually a lot of attention for ergonomics, with special mouse pads, office chairs and adjustable desks, for example. That may be different at home. Working a full day at home at the kitchen table or in the sofa is not a good idea for your back, neck, shoulders and wrists.

But what is a good working posture? View the campaign of the Professional Association of Ergonomics (VerV).

Stretch the legs occasionally and switch

It is very healthy to break long periods of sitting every half hour. Also at home. Because if you stand up every half hour, walk around and move, you will feel less tired and feel better. That is why we recommend ‘interact’, or: to stand upright every half hour.

Maybe you can do certain tasks standing up to your kitchen countertop? Get into the habit of standing up and walking around during phone calls. Or do a movement snack or stretching exercise after answering an email. Get a glass of water every now and then or do a short exercise while seated.

Do you forget to stand up? Then a wearable, app, or timer on your smartphone can help you. Set this up so that you are reminded to stand up from time to time.

Exercise sufficiently

Pause? Walk or cycle to the store. It has been proven that you stimulate your brain during a walk and that exercise is good for you for many reasons.

Are you unable to leave your house for certain reasons? Maybe now is the right time to start spring cleaning or to make your garden and terrace ready for spring and summer. That is also moving.

Still, need inspiration? The motion triangle and accompanying tips will help you on your way.

Choose healthy snacks

Little hunger between meals? Then choose a healthy snack. Think of a piece of fruit or a handful of nuts. Or make bite-sized vegetable snacks such as cherry tomatoes or carrots. Place these snacks where you can see them clearly: this is the healthy choice.

Do you have extra time because of the pendulum hours that are lost? And do you want to use that time to find new healthy snacks or tasty recipes? Then be sure to check out our Certainly Healthy platform: a website with an accompanying app, packed with healthy inspiration.

Drink enough water

Thirst? Choose as much water as possible and alternate with coffee or tea without sugar or water with a taste. Go for 8 glasses of