Many students work part time or as a freelancer to support their studies. Health is not the top priority for most of these students because they are young and energetic. They are almost always trying to log more and more hours at work or studies. But this will affect their health sooner or later. A healthy mind and body is a student’s biggest asset. You cannot perform well if your health is compromised. Therefore, it’s important to incorporate healthy habits in your daily work routine.
A healthy lifestyle can help you achieve the work-life balance which is important to survive and succeed as a student or freelancer.
In this article, you will learn some fitness tips and hacks that can help you stay healthy while working remotely.
Fitness tips and hacks for freelancers:
1. Decide your working hours and strictly follow them.
Schedule flexibility is one of the major reasons why people choose to go freelance. You have complete control over your schedule. However, when you over-commit, you burn out. It results in compromised quality, missed deadlines, and stress. Creating a work schedule will help you take time off and relax your body and mind. When you decide your working hours, you don’t feel obligated to sit in front of your computer screen all day.
In order to stay healthy both physically and mentally, you need to make time for the activities you love. Tell yourself that you don’t need to work every waking hour. If you are more productive in the mornings, wake up earlier than everyone else and get most of your work done. If you are a night owl, make the most of your night and sleep in late. Don’t work past your dedicated working hours. It will exhaust both your body and mind. You will fall sick more often and it will affect your productivity.
2. Make time for exercise.
A sedentary lifestyle is one of the root causes of major health problems including, high cholesterol, obesity, and diabetes. Since freelancers often spend long hours seated in front of their computer screens, they are at higher risk of developing these health problems. When you work from home, you often neglect exercise and fitness. Lack of physical activity makes you feel exhausted and fatigued most of the time.
Your health matters the most. Therefore, make time for some physical activities each day. You don’t need to spend hours and hours in the gym. According to research, 30 minutes workout split into three halves offer more health benefits than spending hours at the gym. Or you can opt for running, which is good for more than one reason.
Going to the gym can a challenge for people who work remotely. However, they can stay fit by doing short and effective exercises within their home or office. You can easily find easy to do exercise routines on YouTube.
Any physical activity is better than not moving at all. Shorter but more intense workouts offer better results as compared to spending one hour at the gym. Tousignant also recommends these two types of 10 minutes workout every day.
· Resistance training workout:
Resistance training is an intense form of work out. This exercise can help you keep your body in shape without having to go to the gym every day. All you need to do is to lift some dumbbell or carry out bodyweight movements. If you want to add some lean muscles to your body, you don’t need to head out to the gym. Save both your time and fuel by taking out only 10 minutes to perform this intense exercise.
· Cardio session:
Intense cardio workout elevates your metabolism. Moreover, splitting your cardio workout into 10-minute chunks boosts the clarity of your mind. Where resistance workouts keep your sculpted body, intense cardio workout helps you burn your body fat. These two workouts combined will boost your metabolism and offer mental clarity. You can perform these intense exercises whenever you feel a dip in your metabolism or you simply need to refresh your mind.
3. Step outside your house at least once a day.
· Soak up some sun:
Our bodies are not machines. They need sunlight and fresh air to work optimally. This is why it’s very important for you to step outside once a day to satisfy your body’s need for natural vitamin D. According to the WHO, low levels of sun exposure results in musculoskeletal disorders and autoimmune diseases. Fitness experts also suggest that freelancers add at least 30 minutes of walk or bike ride to their day.
Apart from countless health benefits, spending some part of your day out in the sunlight helps you clear your mind. It is one of the best ways to overcome an artist or writer’s block. When you step out of your workplace, your mind relaxes. You get new ideas to work on. Taking a short stroll through the park is the best time to brainstorm new ideas for your project. You can take a voice recorder with you to record your ideas and execute them later on.
· Get some fresh air:
Meeting strict deadlines can be very stressful sometimes. When your mind is under pressure, your body also suffers. It often disturbs your gut health and sleep pattern. Since health is the greatest asset for freelancers, it’s important for them to keep their bodies healthy. According to research, breathing in some fresh air every day can relieve stress and anxiety associated with work. Moreover, fresh air also elevates the serotonin level in the body which makes you feel happy and relaxed.
4. Fix your sleep cycle.
A research done at Hult International Business School revealed that sleep deprivation has a potentially damaging effect on the brain. It hinders your ability to focus and results in lack of motivation, irritability and indecisiveness. In order to stay healthy, motivated, and active, an adult needs to get a minimum of 7-8 hours of sound sleep.
It’s not just the mind that suffers from the lack of sleep. There are various significant physical effects of sleep deprivation, the most common of which is feeling lethargic. The adverse symptoms of poor sleep pattern also include palpitations and pyrolysis.
Lack of sleep can also damage your career. It can affect the body’s immune function that makes you more sensitive to common illnesses. This can keep you away from your desk which will eventually affect the quality of your work and productivity.
5. Maintain a healthy diet and take multi-vitamins regularly.
A study by Harvard University revealed that it’s better to take multivitamins than taking higher doses of any single vitamin. When you supplement your nutritious diet with multivitamins, it fuels up your immune system and helps you fight common illnesses such as cold and flu.
Take control over your diet. Make sure to fill up your refrigerator and cabinets with healthy snacks like fruits, raw vegetables, nuts, cheese, and raisins. Take proper meals three times a day and drink at least 8 glasses of water. Fuel up before you get to work. It will make it easier for you to focus on your project rather than what to eat later.
Working as a freelancer gives you the freedom to decide your schedule. In order to make your body and mind work optimally, you need to balance your work and health. You need to make time to eat properly, get enough sleep, and exercise regularly because reaching a balance in all these activities is the key to succeed in freelancing.
Bio: This article was provided by Sadi Khan, a fitness research analyst and writer at RunRepeat.com