The current global pandemic has presented safety professionals around the world with a unique set of challenges. While there seems to be an abundance of resources out there concerning ergonomics for a remote workforce, it’s important—now more than ever— not to overlook all the other aspects of Total Worker Health, such as emotional well-being and physical activity levels. A sudden shift in work environment tends to feel disruptive, and for many employees, this might mean having to restructure a daily routine that may have been the same for years up until this point.
How do we continue incorporating Total Worker Health best practices if the majority of our workforce have transitioned to telecommuting? We’ve put together a helpful resource guide for maintaining safety and enhancing all aspects of well-being while working from home that you can share with your employees.
Exercise
Exercise can play a vital role in Total Worker Health— it helps mitigate anxiety and depression while also improving self-esteem and cognitive function. No gym? No problem. Practicing social distancing doesn’t mean you have to sacrifice staying fit and healthy. Here are a few ways to use common household items to get a workout in:
Stress relief
Breathing techniques are a simple, yet effective way to mitigate stress and anxiety. Deep breathing promotes complete oxygen exchange that will help lower heart rate and blood pressure.
Try the “4—7—8” breathing technique at lunch or after a conference call:
- Empty your lungs
- Breathe in through your nose for 4 seconds
- Hold for 7 seconds
- Exhale forcefully through your mouth for 8 seconds
Routines and self-care
A structured daily routine can have an incredibly positive impact on your mental health. Establishing consistent patterns of healthy behavior is a powerful tool for coping with how unpredictable our lives can often be. Making a habit out of proper hygiene, mindfulness, and physical activity helps maintain a sense of calm and control, especially at times where you may be feeling a loss of control or normalcy. Here are some tips for taking advantage of the time saved by avoiding a commute to establish a new routine for mornings, afternoons, and evenings:
- Choose a time to wake up that gives you plenty of time to do whatever’s necessary to get yourself centered before starting your work day. Meditation, a quick warm-up, and cooking a balanced breakfast are all great examples.
- When working from home, some find that getting dressed as if they were going to work helps them stay on track and facilitate better focus, even if no one’s there to observe it.
- Instead of mindlessly binging Netflix or YouTube videos, set aside time in the evening to read a book or listen to one of your favorite podcasts, even if it’s just for half an hour.
Manage screen time
With social distancing comes a lot more conference calls and emails during the week, which means more time spent on our phones or in front of a computer. Both types of screens emit blue light: high-energy, short-wavelength light rays that the human eye is not very good at blocking. Spending an excessive amount of time looking at blue-light-emitting displays can contribute to digital eye strain. A moderate amount of blue light exposure during waking hours can actually be beneficial, increasing attention, reaction time, and even mood. However, exposure to blue light too close to bedtime can also decrease melatonin levels, disrupting sleep patterns; sleep disruptions are linked to heightened rates of heart disease, diabetes, and obesity. In order to protect your eyes, moderation is key. Remember to:
- Take frequent breaks
- Limit screen time before bed
- Consider blue-light-limiting glasses to help prevent added stress from blue light exposure
Sleep
Your sleep habits impact both your physical and mental health. It’s not just getting enough of it that matters; it’s also the quality of your sleep. Poor sleep posture can aggravate neck and back pain along with obstructing the airways to your lungs, which leads to problems like sleep apnea. Experts recommend sleeping on your left side to prevent heartburn, reduce snoring and/or sleep apnea, and because it allows gravity to more efficiently move waste through the colon. Another effective way to prevent back pain is pillow placement: using pillows to ensure your spine is properly aligned while you sleep.
Ergonomics
If you haven’t had an opportunity to address ergonomic considerations for your telecommuting employees, now’s the perfect time to do so. Although many have seen the need to spend so much time at home as an opportunity to take on new renovation projects, it’s important to consider that work-related injuries can also happen outside of the traditional workplace setting, whether as a result of awkward positioning or at-risk behaviors. Here are just a few key tips for proper positioning in the home office:
Monitor should be an arms’ length away and at/just below eye level to reduce eye strain. You can use a stack of books, box, reams of paper, or other stable items to raise the screen.
Elbows should be at a 90º–110º angle with arms resting at the side when using keyboard.
Shoulders should be back and upright, not rounded to prevent neck strain.
Guide: At-Home Office Ergonomics
Free 1-page primer on best-practice ergonomic considerations for working from home.
Nutrition
Something else to consider: a potential uptick in sedentary behavior. If you’re now spending significantly more of the workday seated, you’re probably expending far less energy than you normally would. In order to avoid gaining unwanted pounds, it’s important to make sure your caloric intake is adjusted to reflect any loss of physical activity. Here are some ideas for healthy snacks that will fuel your body and support immune system function:
- Vitamin C increases production of white blood cells, which help your body fight off infection:
- Oranges, grapefruit, clementines, and other citrus fruits
- Red bell pepper—cut into strips and dip into hummus
- Spinach—use as the base of a salad or sauté lightly in olive oil
- Vitamin B6 supports the formation of new red blood cells. In addition to salmon and poultry, a great source of B-6 is the sweet potato. Here’s an easy and delicious way to prepare one: Puncture sweet potato all over with a fork, bake at 425º for 45 minutes, and top with your favorite seasonings (try coconut oil + cinnamon).
- Vitamin D helps your teeth and bones grow and develop normally. Try Greek yogurt (look for the phrase “live and active cultures” on the label) with berries and/or granola.
- Vitamin E supports blood, brain & skin health and also has antioxidant properties. Half a cup of shelled almonds provides almost 100% of the recommended daily amount of Vitamin E.
Need more Total Worker Health-focused content to share with your remote employees?
Contact info@biokinetix.com for additional ideas and a free consultation on developing health & safety protocols during this transitional period. We also encourage you and your employees to follow us on social media for daily education, news, and updates.
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