I started working remotely back in 2016, long before it became the norm. At the time, people raised eyebrows. Some thought my work wasn’t “real” or advised me to be careful. Others seemed to assume I wasn’t working at all.

But for me, a home office just made sense. I loved the quiet and the flexibility it offered. Fast forward to today, and remote work is no longer unusual. Many of us now enjoy the freedom to choose where and how we work.

That freedom, though, comes with its own set of challenges, especially when it comes to maintaining your health and a clear boundary between work and life. In this post, I’m sharing what I’ve learned about keeping a healthy, balanced lifestyle as a remote worker, and practical tips you can use too.

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The Rise of Remote Work

Gone are the days of crowded commutes and office small talk. More and more professionals are embracing remote work.

A recent study shows that 28% of employees now work remotely, and 65% would like to do so all the time. In fact, 98% of workers say they’d like the option to work remotely at least part of the time.

The benefits are clear: no commute, flexible schedules, and more control over your day. But with these perks also comes the challenge of protecting your well-being while working remotely.

I’ve felt that first-hand. When I switched to remote work, my routine slowly disappeared. I worked long hours, spent too much time sitting, and found it harder to switch off at the end of the day. The isolation that once felt freeing soon started affecting my mental health too. Screen time shot up. Eye strain became the norm.

It was during the pandemic that I realised just how sedentary my lifestyle had become. While friends complained about not being able to go out, I noticed my day-to-day life hadn’t changed much - which wasn’t a good sign.

That’s when I decided to take action.

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Strategies for Maintaining Health and Wellness

Since then, I’ve made some small but important changes to my remote work lifestyle. Here’s what’s helped me and what might help you too.

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1. Improve Work-Life Balance

I’ve become a big advocate for setting clear boundaries. It’s one of the first things I recommend to anyone new to working remotely.

Without boundaries, work can creep into every corner of your life. You might feel like you should always be available, or end up working late into the night. That’s a fast track to burnout.

Setting boundaries benefits everyone. An ACAS report found that a poor work-life balance leads to stress, absence, and low productivity, while a good balance makes employees more efficient and motivated.

Of course, there’s no one-size-fits-all solution. A working parent’s needs will look different from a digital nomad’s. HR teams and managers should keep this in mind: listening to employees and personalising support goes a long way.

2. Establish a Routine

A routine might sound boring, but it’s one of the best tools for staying balanced when you work remotely.

Dress for work: No need for a suit, but ditch the pyjamas. Putting on real clothes helps signal the start of your workday and boosts your mindset.

Set your hours: Pick your start and finish times, and stick to them as much as you can. When your workday has a clear beginning and end, it’s easier to protect your personal time.

Take breaks: It’s easy to lose track of time when you’re in the flow. Schedule short breaks throughout your day to stretch, grab a snack, or simply step away from your screen.

3. Stay Active

You don’t need to become a gym fanatic. But regular movement is essential.

I joined a gym after the pandemic, and it made a huge difference, not just physically, but mentally too. If the gym isn’t your thing, try short walks, yoga, or stretching at home. The key is consistency. Moving every day, even a little, helps break up long hours at your desk.

4. Create an Ergonomic Workspace

Your workspace matters more than you think.

For a long time, I worked from my kitchen table or sofa. But when I finally invested in a proper chair and set up a dedicated workspace, my focus (and my back) thanked me.

A few small changes can go a long way:

• Use a chair that supports good posture
• Position your monitor at eye level
• Keep your desk tidy and comfortable
• Separate your work zone from the rest of your home if possible. When you leave it, you leave work behind

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Final Thoughts

My remote work journey has been full of lessons. I’ve made mistakes - like ignoring boundaries or neglecting my health, but I’ve also found what works.

If you’re a remote worker, building a balanced lifestyle isn’t just possible. It’s necessary. Protecting your health and well-being helps you stay productive, creative, and happy in the long run.

And if you’re leading a team or managing a company, supporting your employees in this balance is good for business too.

Remote work isn’t going anywhere. The more we learn to do it well, the more sustainable and rewarding it becomes.

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