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Keeping a healthy lifestyle while working from home


If you recently became a “work from home” employee, you may be getting less exercise, reaching for unhealthy snacks and feeling a little extra stress. So how can you get used to this new work life and still live a healthy lifestyle?

Get creative with your workouts

When you work from home, you may find yourself sitting a lot more. Instead of walking from your car to the office building, you’re likely walking to the kitchen table or home office. But even if you can’t go to the gym, you can still get some physical activity:

  • Take short breaks from work to do these quick stretches.
  • During virtual meetings, stand up and walk around the room or lift small hand weights. Don’t have weights? Use household items like canned goods or gallon jugs.
  • Download a fitness or yoga app. Search the app store on your phone for free apps available to you.
  • Take a walk through your neighborhood during your lunch break, or before or after work.

When working from home, it can be harder to stick to regular working hours. But, it’s important not to let your work hours spill over into your personal and family time, if you can help it. When your work day is done:

  • Play soccer with your kids.
  • Work in your garden.
  • Take the dog for a walk.
  • Put on some lively music and dance like nobody’s watching. (They’re not!)

Plan ahead for healthy meals

To make sure your family is getting healthy meals, use your regular morning commute time for meal prep. Chop some veggies and fruit for lunches and snacks. Go ahead and prep for dinner, too. Make it super easy on yourself and put dinner in the crockpot or instant pot. Need some inspiration? Check out these healthy recipes. And make sure to stay hydrated. If you don’t care for plain water, try making your own fruit-infused water for a little flavor.

Don’t forget your mental health

Spending too much time at home can also bring extra stress. If you live alone, you might feel isolated. On the other hand, if you find yourself stuck indoors with family members all day, you might be overwhelmed. Look for ways to reduce your stress and connect with loved ones:

  • Start a journal.
  • Meditate.
  • Take a bubble bath.
  • Write letters to family and friends.
  • Don’t forget others that might be particularly lonely right now. Give Grandma a call, or better yet, video chat with her.
  • Teach your kids to bake cupcakes.
  • Make a blanket fort and camp out in the living room with your kids.
  • Make a bucket list.

Resources to help

As a HealthSelectSM participant, you have access to a variety of online wellness resources through Well onTarget. It includes personalized tools to support your mental and physical health and wellness. Self-management programs include nutrition, fitness, losing weight, quitting smoking and managing stress.

Well onTarget resources that support mental health include these videos:

  • Stress and Coping: Mindfulness Can Help
  • Positive Thinking
  • 5 Ways to Help Your Child Build Resilience
  • Sleep Barriers: Getting Past Barriers to Powering Down

To access Well onTarget, go to www.healthselectoftexas.com and click “Log In” in the upper right-hand corner. Log in or click “Register Now” and use your medical ID card to create an account. Once you’re logged in to Blue Access for MembersSM, click “Well onTarget” under the “Quick Links”. To find the self-management programs, mental health videos and other resources, click on the three stacked lines next to “Well onTarget” in the upper left-hand corner. Then choose topics that interest you.

When working from home, it’s important to maintain a healthy work and downtime pattern. When you find yourself “stuck” at home, stop and refocus on the things that really matter. Spend quality time with your family and use the time to unwind and accomplish some things you just haven’t had time for in the past.

A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association.

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