Homeworking has become the norm for many during this time. But when the workplace is replaced with the home office, it may require new habits. We give good advice to you as an employee and as an employer, so you can create better routines from home.
Among other things, you can afford how active breaks can be made a routine in your homework to achieve more well-being. We also explain some of the aspects of homework that you can focus on as a workplace and employee:
Pain or tension in the neck and back, mouse arm, and tension headaches are typical symptoms caused by the home workplace. Exercise and breaks during the day are the best relief for these symptoms.
Below you will find our three tips on how to create a daily routine with breaks and movement so that you achieve more physical well-being at your home workplace:
It is important to change position often – A good rule of thumb is: Change position every 30 minutes to loosen up and prevent tension and pain from poor working postures over a long period of time.
It is not only the body that benefits from movement. When we get the blood circulation going, it brings more oxygen and nutrients to the brain. Active breaks can thus help us maintain a good energy level throughout the day.
Research has shown that two minutes of bodyweight exercises are an effective way to quickly increase your heart rate and to reduce persistent pain.
Get out and get some fresh air for your head – especially if there is a blue sky or a little green to look at. Nature’s own blue and green colors stimulate the center of the brain, which makes us more creative and may be able to help us further with a work task. All great thinkers (e.g. Einstein and H.C. Ørsted) went on long walks to think great thoughts.
Did you know that an active break of just 4 minutes improves our ability to focus and concentrate for up to an hour afterward?
We, humans, are herd animals, and therefore it can feel lonely to sit alone in the home workplace rather than being surrounded by our colleagues, as we are used to. According to the research project Mental Health and Work Communities during the Corona Crisis (MESA), the physical distance from our colleagues can cause us to lose motivation for our work.
As an employee, you can focus on these routines:
A good, solid laugh reduces stress and loosens muscle tension, allowing our muscles to relax for up to 45 minutes afterward. With Pleaz you can, for example, make one of our Fun Break Pleazer with your colleagues and have a good laugh together.
As an employer, you can also help strengthen the unity of the team and contribute to social well-being, even if the team is not physically together. Our suggestions for you as an employer are:
Hold social events, but virtually. For example, try a quiz with Kahoot!, which can easily be done with screen sharing.
When we go from working at the office to homeworking, it can be associated with insecurity and stress because we suddenly have to change our habits and routines. Therefore, it is important that we also remember to focus on our mental well-being and actively prevent stress. You can do this by using our mindfulness exercises.
We also recommend that you:
Our research team has seen indications that subjects who have used Pleaz over a long period of time – also in the home workplace – have experienced a reduction in their stress level, while subjects who have not used Pleaz have experienced an increase in their stress level during the same period. We look forward to sharing the final research results on the use of Pleaz with you.
When we work at home, it’s not just about finding some new good routines. There are also some rules that one should be aware of. A home-based workplace is in principle covered by the same rules on the working environment like the workplace in the company. This means that you as an employer must take care of, and the employee must help to ensure that the working conditions in the home are fully safe in terms of safety and health. For example, the Danish Working Environment Authority has listed some rules for screen work, which you should focus on:
In addition, we also recommend that the employee and the workplace have a dialogue on how to best ensure that the home office is set up correctly so that you do not get injuries or nuisances in the body. You can read more about this below.
Decorating an office in the home can be a challenge for many, few of us have furniture that can be adjusted to our individual needs. That is why we often end up sitting at the dining table or on the couch when we have to do our homework. It is not optimal for our working position.
You can do it yourself:
Sedentary work can cause discomfort, but breaks and movement are the best relief. With our video-guided exercises, you can easily take short, active breaks during your workday.