Remote Working: Looking After Your Physical & Mental Health

Modern work has seen a significant rise in remote working. Studies highlight its impact on mental health. This leads to issues like stress and anxiety, shifting costs UK businesses £100 million per year. Remote workers must prioritise their physical and mental well-being. This blog offers tips to align your professional journey with your wellness goals. Join us as we explore ways to enhance your overall health in the remote work environment!

Take Mental Health as Serious as Physical Health

Mental Health crossword puzzle made of small wooden squares with letters.

(Image Credit: EDUCARE Specialist Services)

Many remote workers don’t take their mental health as seriously as their physical health. Understand that our bodies operate on both physical and emotional levels. For us to reach our peak performance, we must train both mentally and physically.

Give yourself a break and take a mental health day when you need it. During breaks, while working from home, engage in activities that rejuvenate you. Steer clear of simply lounging on the sofa or remaining at your desk. Instead, take a walk (even better, with your dog!), read a chapter or two of your favourite book, or simply drink a cup of tea.

Now, what if your psychological and physical well-being begins to impact your work? Common signs include persistent fatigue, increased irritability, and decreased concentrations. If you notice changes in mood, sleep patterns, or physical health, address them right away. Open communication with your team or supervisor can help. Don’t hesitate to ask for help, and above all, remember to give yourself a break. These actions are instrumental in maintaining a healthy work-life balance.

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Exercise Regularly and Practice Self-Care

Woman in workout attire stretching on a yoga mat at home.

(Image Credit: Pxhere)

Regular exercise boosts energy and productivity. As a remote worker, dedicate time to fitness to uplift your mood and mindset. Incorporate enjoyable activities that break you away from your desk. It could be a 10-minute morning yoga or meditation, a quick workout routine, or a brief outdoor jog or walk. Tip: Make the most out of your garden building by turning it into your personal gym.

Try to do some physical activities while working from home. When it comes to self-care, it can be as simple as having sufficient sleep. Moreover, dedicate time to activities you enjoy and maintain social connections.

Remember, it’s important to take breaks from work. This routine will improve your health and keep you feeling refreshed and motivated. Eventually, you’ll achieve a good balance between work and life.

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Eat Healthy Lunch

Prepped meal lunch boxes with grilled chicken and vegetables.

(Image Credit: PickPik)

Having a healthy lunch is crucial for productivity. When working from home, take the chance to make nutritious meals that boost your energy. Don’t use work time for cooking, as it can distract you from important tasks. Try meal prepping to simplify lunch and have healthy snacks on hand, saving time and money. It helps resist the urge to order takeout, benefiting your health and wallet.

Simplify your lunch routine by prepping nutritious meals in advance. Opt for lean proteins like grilled chicken or beans. Pait them with whole grains, and load up on colourful veggies. Prepare versatile ingredients that can be mixed and matched for diverse meals. Use airtight containers to keep portions controlled and fresh. Incorporate easy-to-assemble snacks, such as pre-cut fruits, veggies, and hummus. Experiment with flavourful, homemade dressings to enhance taste without compromising health.

Planning and prepping not only save time but also empower you to make mindful food choices. This, in turn, contributes to your well-being and sustained energy throughout the day!

Tip: Dedicate some time to initiate a small DIY vegetable garden in a greenhouse. This not only yields fresh produce for your table but also introduces a rewarding hobby.

Social Interaction

Loneliness is one of the demotivators and challenges that every remote worker faces. There comes a time when you may feel disconnected from the world. This sense of isolation can detrimentally affect mental and physical health. If overlooked, this can ultimately affect your productivity. Consider working outside your home at least once a day or week and connect with the external world. Use your lunch break to visit a nearby cafe or take a brisk walk in the park. If possible, collaborate with a fellow remote-working friend.

Building social connections significantly improves work-life balance. Moreover, it reduces the emotional impact of isolation and boosts overall job satisfaction.

Online Interaction

This trick always works, especially if you have a reliable communication app, such as:

  • Slack
  • Microsoft Teams
  • Zoom
  • Google Meet or Google Chat

These apps support collaboration, video calls, and file sharing. Pick the one that suits your team’s preferences for effective remote communication.

Managers and HR can use online interaction to support remote workers’ well-being. Take, for instance, regular video sessions and file sharing. Such activities can maintain team connections and foster a united virtual work environment. Embrace online interaction to boost team spirit, creativity, and project success!


Remember, keeping both your body and mind in balance is crucial for overall well-being. Take proactive steps and seek guidance when necessary. Also, use available resources to foster a resilient and thriving mindset at home.

Prioritising mental health is paramount, especially during extended periods at home. For additional support and advice, explore:

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