Over time, remote assistants have become accustomed to a sedentary lifestyle, mainly due to sitting in a chair in front of a computer for long periods. Changing the sedentary lifestyle when working as a remote assistant is important to incorporate healthy habits into your daily routine. Here are some recommendations that can help you.
Schedule an active break schedule
Between hours, take a few minutes to get out of your chair, stretch your muscles, and walk around your workplace. Get moving! Use timers or apps that remind you to get moving. Some apps offer short exercise routines and reminders to get you up and moving.
Set a schedule for exercise
Spend at least 30 minutes a day doing some physical activity, whether it’s yoga, walking outdoors, or cardio. Take advantage of your breaks to do quick exercises, like jumping jacks, squats, or stretching. Even a few minutes of exercise can make a difference.
Set daily or weekly goals for steps or minutes of exercise. You can use a pedometer or an app to track your progress. Plan longer exercise sessions (such as going to the gym or doing yoga) into your schedule, plus your daily activities.
Walk while you talk if you have virtual calls or meetings. This will help you move and will be beneficial to your creativity.
Use a desk with an adjustable height
This will allow you to alternate between sitting and standing during your workday, which will help improve your posture and activate your blood circulation. Create an ergonomic workspace, and make sure your chair and desk are comfortable.
Plan your meals
Avoid eating with the screen on, and reserve exclusive time to enjoy your meals. Opt for balanced and nutritious meals that give you the energy to face your workday.
Stay hydrated
Drink water regularly throughout the day to stay hydrated and avoid fatigue. Place a bottle of water on your desk. This will remind you to get up from time to time to refill it or just to drink.
Adopt an active lifestyle outside of work
Make time for physical activities in your free periods, such as walking, biking, dancing, or playing sports. Involve co-workers: Create a physical activity challenge group with your colleagues. This can motivate you and encourage a culture of movement.
Find activities you enjoy so that movement becomes part of your routine. Health is a worthwhile investment! Remember that exercise and healthy eating are key to combating sedentary lifestyles and maintaining an active and balanced lifestyle. I hope you find these recommendations helpful!
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