March 31, 2020 Healthy Living

Stay Healthy at Home with These Simple Tips

During this unprecedented period, we’re all spending a lot of time at home.

No matter the location or size, so many of us in recent weeks have seen our homes transform to  become our office, local school, place of worship, gym, coffee shop, and much more.

Let’s face it – that type of change can have a big impact on our physical and mental health.

As we try and find a new normal and get into some type of routine, here are some quick tips and resources to help keep you healthy at home.

Your fitness

Establish (and stick to) a fitness routine.

Maintaining a regular fitness routine can benefit your overall health and fitness, including your mental health. From a walk around your neighborhood or yard (keep the CDC guidelines in mind) to everyday activities like cleaning or gardening, you can avoid that feeling of being stuck in one place. Do you typically have a 20-minute commute each way to work? Make it part of the routine to use those 40 minutes (or even just 20) to exercise.

If part of your daily routine is physically heading to a gym, it’s worth a quick check to see if your fitness instructor or gym is offering virtual classes, or even tips on how to keep moving at home.

Be creative with your workouts.

If you are working out at home, you may not have free weights or an exercise machine you can use (or dust off if you have files piled up on that treadmill) instead of heading to the gym. Keep in mind — there are plenty of exercises to consider that can be done with no or some equipment necessary.

Your workspace

Set a designated and organized area for work.

Under normal circumstances, achieving a balance between the responsibilities in your work and home life can be a challenge. When the two worlds collide, it becomes even harder to make sure the line doesn’t become blurrier.

Your biggest challenge at home may wind up being privacy (If you’re a parent, this is most likely on your mind). Finding a designated workspace may be as simple as operating out of a home office for some, but there may be two or more people looking to use that space these days. While your set-up doesn’t need to be elaborate, it’s important to dedicate a space where you’ll be working and completing tasks needed to do your job. Keeping the space clean is another tip – if you’re working from the kitchen table, make sure that bag of oranges or yesterday’s mail aren’t cluttering up the space.

Try to keep up with the healthy habits you have in the office.

When you work from home, it’s also easy to forget about some of the healthy habits that keep you going in the office, such as getting up from your desk and taking a walk. Be sure to take 15-minute stretch breaks as well as time for yourself to eat lunch. A good tip is to set alarms on your phone as a reminder to take time for yourself.

Your connections

Don’t do this alone – stay in touch with your contacts.

You’ve heard and read so much about the importance of staying connected with friends and families via text, phone calls, and video chats. However, work connections are equally as important. You aren’t alone in missing those brief talks at a co-worker’s desk or that five-minute break to grab a cup of coffee with a colleague.

Take a couple of minutes to reach out by text, email, phone, or video chat, and make sure your department/team is doing the same so that you feel supported and connected to the people you work with.

Mix it up and say hello in different ways.

Whether you’re reaching out to your family, friend, or to a co-worker, don’t rely solely on email or text. A phone call or video chat now and again can help both of your days.

Your company or your friends may already use these, but if you’re new to video chatting apps and programs, here are three names to remember with helpful links for more information:




Your sleep

Start and end your day in a way that supports your health.

It never fails. When your schedule and your surroundings change, it seems as if your sleep cycle changes as well. Making a commitment to good habits regarding bedtime can make a big difference.

By keeping your bedroom quiet, dark, relaxing, and at a comfortable temperature, you can help yourself get a good night of sleep, even during stressful times.

Check out these simple sleep tips from the CDC, which include keeping a consistent bed time and morning routine. And that exercise you did earlier? That can also help you to fall asleep more easily.

Your overall health

Make your health a priority during this stressful time.

CDPHP can help you with everything from mental health resources to personalized programs that can help you make healthier choices. This is also a great time to log in to your CDPHP member account to access the CDPHP Health Hub, powered by Virgin Pulse and complete activities and programs that can support your health at home.

Gregory Fry
About the Author

Greg joined CDPHP® in February 2018 as a communications specialist. Originally from Philadelphia, Greg moved to upstate New York in 2007, and married his wife, Julia, in 2013. For 12 years, Greg worked in radio and print journalism roles, and has received multiple state and regional broadcasting awards for his role as an on-air anchor, and for his coverage of breaking news. Greg also brings a background in working with nonprofit organizations, having served in various marketing and fundraising roles in the Finger Lakes.

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