Surviving Work From Home in 2021

1. Minimize back pain – getting your home office setup right is key to reducing pain. You want your webcam to be eye-level or above, your keyboard at elbow height (yup, desktops work better for this than laptops!), and your feet on the ground. (If you’re working at a high countertop rather than a desk, putting yoga blocks or a step-stool under your feet can help.) Remember, if you already have a back injury, you need to go to your doctor and PT. Just getting a better home desk won’t fix it. But a better home computer position can work wonders to reduce risk of future pain and injury.
2. Take it outside – if (like me), you’ve never been an outdoorsy person, you may be really skeptical of outdoor workouts. But with so many people deficient in Vitamin D, getting outside for some sunshine makes sense. Now that we’re spending more hours than ever in front of screens, getting outside can help with mental health, too. Bootcamp-style, no-equipment workouts aren’t the only things you can do outdoors. If you have thera-bands, superbands, a TRX, or a jump rope, you can hit the park with them, too. Find a sturdy parkbench to anchor your superbands, or a chin-up bar to anchor your TRX, and you’re good to go.
3. Get support and accountability – whether you’re on calls all day, having to be both a parent and a teacher, or have a job where you’re on call 8 days a week, “working from home” can feel more like “living at work.” No matter how much I love a specific instructor or class format, the DVDs and YouTube videos that can be done “anytime” end up getting done no time. On the other hand, when I’ve actually paid to attend a live class (including on Zoom), I’ve never missed it. Do you struggle with this, too? A personal trainer, small group class, or inspiring workout buddy can all help keep you on track.