Glued to your chair 8 to 9 hours a day? Technically married to your desk? Most likely you will be suffering from some ailment soon!
Home based job is very common now and because virtual workers usually are in a room alone, there is no one where he/she can go over and have chat for a while. Because of that they tend to just sit around the whole time. Yes even during lunch. They will go outside and straight to kitchen, get some food, go back to the room and then sit back again.
Here are some must haves for a healthy and productive you.
A clean and organize room. Even though you are only at home make sure that your workstation is clean. If you can have a work room or office of your own the better but if none, it’s okay. If you are in your bedroom, make sure to set aside an area for your work only. A clean and organize workstation means your thoughts are also organize. I suggest, do not face your bed. We tend to feel sleepy whenever we see our own bed. Organize your things where you can easily find your work tools/supplies and also easy to reach out. Arrange your ballpen and markers where you can get them right away. An old cup would do. If you are artistic enough you can create your own using tissue paper rolls.
Comfortable chair. Sitting is more conducive to productivity. Find a chair with a good back rest especially if all you do is stare in your computer. I suggest a swivel chair with an armrest. Try it out and sit on it for at least 5 minutes before you buy it. That is an investment and investments must be carefully chosen. Now, it does not mean that because it is comfy you will never leave that chair! For goodness sake! Stand up and walk every after 15 or 20 minutes. Do stretching for about 2 minutes. And then every hour a longer break will be good too. Perhaps you can check on your parents, kids or fill some bottles with water. 5 minutes would be sufficient. If you are worried that your focus will be gone by the time you get back, no it won’t. In fact studies show that those little breaks help us to be more productive as we were able to rest our mind for a bit. Sometimes clever ideas would surface after we do little tasks at home.
The position of your keyboard, mouse and monitor. Your keyboard must be placed lower than your elbows to allow your forearms to rest parallel to your thighs and an inch or two higher. If you are right handed then put your mouse on the right side and if left handed then put it in the left side. This would be helpful as moving mouse will be just like automatic. For the monitor, make sure it is within eye level. Putting it higher or lower would strain your neck.
Find time to do exercise and work on your lower back. Sitting most of the time makes our lower back feel numb. Also, work on your knees and shoulder. Sitting for longer hours takes a toll on that part of your body.
Have fun. Try to be active and interactive during non-working hours. Unwind during weekends or on your rest day. All work and no play could be a cause for you to be burnt out easily on what you are doing. Having fun does not mean it will be expensive. There are a lot of ways that you can have fun without spending too much or even not need to spend at all.