9 Ways to Reach Your Health Goals While Working From Home This Winter

Working from home during the winter can feel like a drag at times, but it actually offers a unique opportunity to improve your health and quality of life. With a short commute from your kitchen to your home office, you can focus your extra moments on yourself and designing a home office space you love. 

Check out these nine tips for how to boost your health this winter while working from home. 

1. Keep a Personal Notepad at Your Desk

It’s great to make goals for the month or year, but be sure to keep your focus on daily milestones. Place a notepad or calendar at your desk so you can write down a daily goal before you begin work. Maybe you’ll walk for 30 minutes at lunch, cook a healthy dinner, or head to bed by 10 p.m. Feel the satisfaction of checking off your goal at the end of each day.

2. Switch to an Active Chair

Sitting at a computer all day isn’t great for your health. Instead, opt for an exercise ball or chair that allows you to bounce, stretch, and work your core muscles throughout the day. Other great options? Standing desks, treadmill desks, and elliptical desks all keep you moving, too. 

3. Paint Your Home Office a Calm or Energizing Color

Color impacts our mood and what better way to brighten your workdays than with a fresh coat of paint? Consider giving your home office a relaxing or mood-boosting color. Peaceful paint colors include cool blues, soft greens, and lavender while energizing paint colors include ruby, yellow, and pink. 

Think about the vibe you want to create in your space, then select your color and set your space up for a successful painting project.

4. Design a Balanced Day

Just like that one-on-one with your boss, ensure the rest of your schedule includes important moments. Put an appointment on your calendar for a 20-minute yoga video at lunch and have your virtual home assistant tell you to stop working at 5 p.m. You can also have your smart device dim your lights for the last 15 minutes of your workday, or have your phone remind you to prepare a healthy dinner in your slow cooker.

5. Create a Space to Move In

You don’t have to spend three hours at the gym to get your workout in. In fact, you can do a lot of exercises throughout your workday that keep your energy up. Even stepping away from your desk for five minutes can enhance your day and help you focus better. 

Set up your home office to allow for more movement throughout the day. Try these ideas:

• Roll out your yoga mat for easy stretching, tree pose, and downward-facing dog

• Add a set of free weights, such as 5- or 10-pound dumbbells for arm and leg exercises

• Turn on an essential oil diffuser for relaxation

• Set your favorite water bottle on your desk to ensure you stay hydrated

• Bring in other home gym equipment such as stretch bands, foam tiles, or a pull-up bar

6. Integrate LED Light Therapy

It can be near impossible to get enough sunshine during the winter. You may even experience what’s called seasonal affective disorder (SAD), causing you to feel tired and have low energy.

That’s where light therapy comes in. It can boost your serotonin levels during the darker months, according to the Cleveland Clinic. You can find LED lightboxes to sit right on your desk. Turn on the light for at least 30 minutes a day to boost your mood and help regulate your circadian rhythm.

Talk with your healthcare provider about if this type of device might be helpful for you, what type of light therapy might be best, and how to get the most out of it.

7. Add Your Favorite Indoor Plants

Bringing in a few houseplants to your home office can boost your mood and give you a sense of routine. Consider a planter box or potted plants to elevate your workspace. Here are a few plants to consider:

• Indoor trees such as weeping fig and a money tree

• Indoor plants including golden pothos, philodendron, and aloe

• Fresh herbs such as basil and oregano

8. Plug in a Minifridge

Keep your energy levels up by having healthy snacks on hand. Add a minifridge to your office for snacks like Greek yogurt, cottage cheese, and fresh fruit. Fill a basket or bin with dry snacks such as trail mix, dried fruit, and protein bars. 

9. Swap Your Bedroom Light Bulbs

The more sleep you get at night, the easier it is to focus at work and make healthy choices throughout the day. Turn your bedroom into a peaceful oasis by switching to warmer light bulbs for soft, ambient light. Ensure your window treatments block out light and allow you to sleep soundly through the night.