Healthy guide for remote workers and others who work for long hours seated at a place

Healthy living is very important for everyone. You may be mostly seated at a place (home or office) working for yourself or remotely working for your employer hence the number of remote workers [people working from home with their gadgets] have been observed to have greatly increased since the outbreak of the corona virus covid-19 pandemic as everyone was expected to stay at home; with this latest development some questions have been thrown in –

“how can I get more exercise, also avoid consuming so much food when I’m at home all day?”

…in contrast, this simply means how can I maintain healthy lifestyle as a remote worker?


Obviously working from home have got a lot of benefits with accomplishments to your work life and your professional life although while the benefits may be easily achieved, maintaining healthy lifestyle while always at one place as described above in most cases may not be very easy except with utmost focus and dedications which starts with developing some healthy habits in your daily routines, ranging from morning routines to things you engage in the afternoon and evening.

The quest for improved health is not supposed to feel like “a chore” or something you’re being forced to do, it’s just the minimal impacts in your day to day activities that make the difference regarding healthy living, are you in weight loss journey or aim sustaining fitness and healthy living but all day almost at a place? These few tips will surely liberate you if you can follow the study. Follow the link below for the required motivations>>>

Tips to improve your fitness and healthy lifestyle as a remote worker or mostly seated at same place

Develop Healthy habits:

Healthy habits may mean different things to different persons, generally it’s simply portrayed as engaging in stuffs that activates your happiness and makes you feel good. For one person, this may connote walking a mile 7 times a week, eating fast food once a week or spending time with family and loved ones.

Design a daily routine:

Routines simply means a collection of activities you engage in for the period or that will help you stay active and focused; everything in your daily routines starting from morning should serve some specified purposes. Organizing your day will help you stay in line with the tasks at hand or calling for urgent attention

Feed well & in due Timing:

Do you fast all day long, waiting to eat a large dinner? This may be a totally wrong idea for your healthy living. Make a regular eating schedule as much as possible (mealtime success), so that your system knows when to expect breakfast, lunch and dinner; on days when your schedule varies you get hold of some healthy snacks for the periods when your meal have got to wait, hence eating your meals at regular intervals of time every day can aid manage food craving and mood swings.


Breakfast sets the stage for your nutrition for the entire day and gives you the energy you need to be facing what the very day brings. Starting the day on an empty stomach would leave you feeling void and getting hold onto a candy jar or bag of chips by mid-morning. Plan to eat breakfast within an hour or two after waking up, with this your breakfast won’t blend into a mid-morning snack or nibble followed closely by lunch.


The Lunch have to be about 4 to 5 hours after breakfast. For instance, if you’ve taken your breakfast around 7 am, your lunch should be taken between 11 am to 12 noon, If not possible to take your lunch until 2 pm on a particular day[s], then plan an intermediary snacks [in between those two meals]. Should you need to eat a snack, please try to include a mix of protein and Carbohydrates.


Dinnertime should go along with the same schedule as your earlier meals, to be sure there is no more than a 4 to 5-hours intervals between lunch and dinner. Most people tend to eat like a horse during the dinner because they have starved themselves all the day.

Some people normally say that they aren’t hungry at certain meal times, especially for breakfast. If you always skip breakfast, you might have trained your body not to send hunger signals at that time because they have long been ignored. Also some diets are not encouraging to be consumed in the late evenings or in large quantity, for instance calorie dense foods and drinks.

Set up a conducive work environment:

The office or area where you work in is also a big factor regarding your healthy living and lifelong fitness. There are some common strategies you can adopt in your background for improved health and fitness; Ensure your workspace is fully set up for focus and utmost productivity, comprising of comfortable office desk/table with chair[s], appropriate lighting with some arrangements to cub noise or external distractions, all necessary accessories and gadgets to get work perfected included.

Consider your home office as a safe setting just for you, where you can focus, take uninterrupted phone calls and get your tasks perfected. When you’re done working you can off your light or open your door to signal closure, you can walk out of this space feeling like you’ve accomplished enough which is true indeed.

Work-Life Balance:

Everyone needs a considerable work-life balance, whether you work from home or far from home, though it tends to be a little more complicated when your home is also your office. One of the best things you can do for your work-life balance when you work from home is to have a schedule that tells you when to commence working and when to halt. This small variations plus having a separate workspace will make a big difference in your work-life balance. Be sure to have a balanced work schedule all day, including taking enough breaks within or outside your work environment.


When it comes to HEALTHY LIFESTYLE, it is all about how you feel, not what you think should be done. For instance, your body needs energy in the morning to activate digestion in your system and ready for the day’s tasks, so always fuel it accordingly to always have the best feelings all day long. Also including everything you do at home, from your physical activities to what you eat, to the information you consume and how well you’ve organized your routines.

Furthermore, to maintain healthy lifestyle while working from home, sometimes you’ve got to get dressed up and leave the house for some time as your break period or lunch with family or friends.

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