As a remote worker, are you searching for ways to relieve stress and burn calories? Working from home certainly comes with benefits, from being able to “go to work” in your sweatpants to not being apart from your cat. But unfortunately, it does have its fair share of risks to one’s well-being.
Statistics show that many remote workers have experienced some form of work-from-home stress – 86% are burnt out, while 67% feel pressured to be available. They’re also more likely to be overworked due to blurring lines between work and non-work hours. And workers who are overworked no longer have time for other things like going to the gym.
This results in another issue: fitness. And although time management may be to blame, it isn’t the main culprit – generally, remote workers are more likely to live a sedentary lifestyle. With the daily activities associated with on-site work (e.g., commuting, walking from office to office, etc.) now a thing of the past, off-site workers have less opportunity to move. This puts them at greater risk of gaining weight.
7 Ways to Relieve Stress and Burn Calories for Remote Workers
If you’re starting to feel overwhelmed by remote work and your stress has skyrocketed, the numbers on the scale, we’ve got you covered. With these top tips, you’ll be able to ease your stress, lose body fat, and be the best version of yourself.
1. Set up a clean workspace
A clean workspace is a stress-free workspace. People with messy desks tend to feel less focused and more stressed, not to mention waste more time looking for items like staplers, stationery, paperwork, etc. In fact, according to a survey by Glean, the average worker spends (more like wastes) 25% of their week rummaging for files and information they need to get their work done.
Maintaining a clean, well-organized workspace plays an essential role in your performance. To use your time in more productive ways and ease stress, clean your workstation daily. Put your files into folders, wipe coffee stains from surfaces, and eliminate non-work-related items from your desk.
As a remote worker, remember that your whole home is your workspace. Clutter beyond your desk can also hurt one’s well-being, so ensure all the rooms are immaculate. If you don’t have the time to do chores, consider hiring a third-party service provider. For example, some companies will wash, fold, and deliver your laundry for you – that way, you can experience the joy of a laundry-free life.
2. Plan out your day
The lack of structure in remote work can first seem like a perk, but over time, it can become one of the leading causes of stress. When you don’t have a routine, you’ll feel overwhelmed as you struggle to figure out what to do first among your long list of to-dos.
To improve your time management, create a routine you can commit to. Start your workday at the same time you’d start it in-office. For example, if you clock in at 9 AM, turn on your laptop at precisely 9 AM. Then, write down your to-dos and practice time blocking to maximize your time – this method allows you to divide your day into blocks for specific tasks.
Your routine doesn’t have to be all about work. Squeeze in a quick workout or two, and set aside time for breaks between tasks. To stay calm, consider scheduling a daily meditation session – this is great for hectic days with multiple stress-inducing activities lined up.
3. Avoid working in bed is one of the best ways to relieve stress and burn calories for remote workers
At this point, we’re all guilty of putting ourselves in non-ergonomic positions while working, such as attending (or pretending to listen to) a Zoom meeting in bed. While working in bed seems comfortable, it can damper your mood and lower your productivity levels (who wouldn’t be tempted to sleep while working in bed?).
Along with its impact on your performance, working in bed can make sleeping harder, as you’ll have associated your bed with work-related stress. Instead of drifting away to dreamland when you lie down, you’ll be wide awake, worrying about the emails you must send, the spreadsheets you must review, and the deadlines you must meet.
4. Use a standing table
Even if you stay seated while working, that doesn’t make you entirely clear. Sitting for long periods robs you of the opportunity to move, making you more prone to weight gain, obesity, and other chronic problems. Along with harming your health, a desk-bound day can also make you feel more fatigued.
Why not use a standing table to improve your health while working remotely? One of the main benefits of using standing tables is that it increases your body’s calorie burn. Standing for an hour burns between 100 to 200 calories; it may not seem like much, but if you work 8 hours a day, you’ll have burned 800 calories by the time you “clock out”! Plus, this type of table boosts energy throughout the day, allowing you to get more work done.
5. Incorporate physical activity throughout the day
When working from home, take breaks even if you have to be available for 8 hours. This way, you can take a moment to breathe and ground yourself when things get overwhelming. Breaks are also a chance to exercise for a few minutes, especially if you don’t have time to go to the gym after work. Some examples of desk exercises you can do include desk push-ups, desk planks, chair dips, and calf raise.
Aside from short exercise sessions, move when you can to prevent extended periods of physical inactivity. For example, you could walk when answering a call to get your steps in a while working. Or, you could do yoga during meetings-that-should’ve-been-emails (as long as your camera is off, of course!) and lunge while you wait for a large file to be downloaded.
6. Eat away from your desk is another way to relieve stress and burn calories for remote workers
Eating while working can lead to overeating or “mindless eating” – when you’re unaware of how much food you’ve already consumed. It typically occurs when you’re distracted – for example, reading a report while popping M&Ms into your mouth, and before you know it, you’ve already gone through the whole bag.
Instead, practice conscious eating. To do this, eat in another room without distractions and pay attention to your food. Also, eat only when you’re hungry – don’t open the cupboard just because you’re bored.
7. Set boundaries
Remote work offers you the flexibility to work whenever you want and the chance to achieve a work-life balance. But the reality is that most people end up working all the time. 40% of remote workers spend more time at work, according to a study by Ergotron. With no clear separation between “work” and “life,” you’ll likely be tempted to work beyond what’s required. This will undoubtedly lead to burnout.
The solution? Say no. Close your laptop once you hit the 8-hour mark, so you don’t find yourself in front of spreadsheets at 10 PM when the rest of your household is already fast asleep. Invest in activities that positively impact your physical and mental health, such as going to the gym and bonding with your partner. When you set boundaries, you can achieve a work-life balance.
The Last Word on Ways to Relieve Stress and Burn Calories for Remote Workers
With increasingly increasing companies embracing remote work, it’s crucial to maintain practices that will mitigate the problems of the busy-bee and the sedimentary lifestyle it brings. Following these tips can ease stress and give you more time for activities that balance your work life. Small changes throughout your day will also enable you to maintain a healthy weight and improve your general well-being.
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