Maintaining your health when working from home

Looking back, before the pandemic hit, about 1 in 3 Australians occasionally worked from home, typically to catch up on tasks. Fast forward to today, and working remotely has become the new norm for many.

While many companies are diligent about health and safety in the workplace, ensuring a safe working environment at home presents unique challenges and considerations.

Shifting to a home office setup impacts both our physical and mental wellbeing, for better or for worse. But with the right strategies, we can safeguard our health, reap the benefits, and sidestep potential pitfalls while working remotely. Here’s how.

Physical Health

Ergonomics

As much as sitting on your couch or your dining table with your laptop may seem cozy, the same issues with posture and musculoskeletal injury applies as at the office.  

Short-term, having a more neutral or upright posture may help improve mood and self-confidence. Ensuring that your workspace is set up to protect your health is important. 

Movement

The more time we spend sitting, the higher the risk of potentially developing health issues  such as  cardiovascular disease  and type 2 diabetes. Working from home increases the time spent sitting for some workers. 

There are several ways you can decrease your time sitting and lower those risks, such as:

• Get up and move around every half an hour, get some water, do some stretches
• Set an alarm to remind yourself to move
• Walk around while on a call (my personal favourite)
• Look at getting  a sit/stand desk
• Stand up in meetings or when you read
• Have your lunch away from your workspace
• Make time to move around, go for a walk or do exercise after or before your workday

Safe work environment 

• Slip or trip hazards – Even if it’s your extension cable, if you trip over it in the process of doing work, it’s still a hazard in your workplace. 
• Lighting – Ensure your workspace is well lit, while minimising glare – this can vary depending on the time of day, so check throughout the day.
• Temperature – Your workspace should be well ventilated, weatherproof and the temperature comfortable to work in all year round.
• Fire safety / emergency – Working smoke detectors should be in place and tested regularly and you should have an emergency evacuation plan and know who to contact if there is an emergency.
• Noise and distractions – It’s remarkable how often people use a leaf blower when you’re working from home!  However, exposure to loud noise is associated with increased risk of high blood pressure, so try to limit your exposure to noise and potential distractions where you work as much as you can. 
• Safe equipment – Don’t overload power outlets or power boards and ensure there are safety switches on the switchboard. 
• Safe and adequate facilities – Every workplace should have access to drinking water, toilets, and first aid if needed. 

Psychosocial Health

• Isolation – Schedule regular video or phone meeting with your co-workers and your manager to stay in touch, and have simple ways to communicate regularly
• Blurring of the boundaries between work and home – Disconnecting from work can improve recovery and mental health, but if you are working at home it can be hard to separate.  

You can create boundaries to separate work from not work in a number of ways:

1. Create a specific space for working, ideally not in your bedroom, covering or moving your computer/workspace so you are mentally shutting it away
2. Have a specific routine for work, when your workday begins and ends, with breaks included. Moving pre- and post-work can help to create this separation in your routine.
3. Other routines may include changing into work clothes for the workday and having a digital detox after work

Working from home can give us more time to enjoy the rest of our lives, which is a big plus, and these are some of the ways we can work to remain safe and healthy while we do that. 

Summary

Whilst working from home provides benefits, it is also important to ensure it doesn’t impact your overall wellbeing. If you need personalised advice on your health when working from home, be sure to reach out to a healthcare professional for more support.

Related reads:

• Mental health and wellness in the workplace
• What is workplace burnout?
• Workplace boundaries: What are they and do we need them?

Reviewed by the healthylife Advisory Board May 2024.