Today, millions of people around the world have recently started working from home (WFH) because of the COVID-19 coronavirus outbreak. We would like to share some advice from Dr. Alisara Arirachakaran, Head of the Sports Medicine & Lifestyle Center
How to establish a designated workspace correctly?
In your house you should only try to work in one area. Try not to do work on the bed or on the sofa. The best workspace is at a desk or table so that you can arrange proper ergonomics during your day.
How to work from home productively with care for your body and mind?
It is important to make sure that you stay healthy as well as sane during these difficult times. You can stay healthy by reducing junk food consumption, eating and exercising regularly.
Staying “sane” may be a bit more difficult. Even mentally stable individuals might experience depressive tendencies due to social isolation, as it is a situation that most are not accustomed to. Spend 10-20 minutes each day calling family and loved ones, and video-call your friends from time to time to see how they are doing.
Activities like playing games, watching series, and learning a new skill online can also be good activities to pass the time. Watching too much depressive news and thinking about all the things you can’t do may not be good for your mental health, so limit those activities to maybe only once a day, or even to every other day.
What exercises or physical activities at home do you suggest to stay healthy and work effectively?
I recommend that you maintain a regular exercise routine of 20-30 minutes per day, 3-5 days per week. Whether it is body weight training, lifting weights, using exercise bands, or other activities like yoga or Pilates. Having daily physical activity will keep you more alert and less groggy, pumping up your endorphins. Once you feel more alert you will be able to work more effectively as well
Tips on motivation, setting goals, and scheduling tasks
You should specify a list of long-term goals over a time period of weeks, and a list of short-term goals that you want to achieve on a daily basis. Maybe your goal today is to get in one work-out before dinner and to do all your laundry. Then set that list and do it! Try to sleep at the same time you usually do and get up at the same time every morning to maintain your routine. You should also aim to get 7-9 hours of sleep per night. If you go to bed at 3 am because you were watching Netflix, that’s fine but make sure you sleep until 10 am. Then the next night try to go to bed earlier, bringing your routine back to normal. It’s important to maintain a healthy routine and achieve goals so that you still feel that your life has meaning during these difficult times.