Staying fit and healthy when working from home

For the last two years in Hong Kong, working from home, or “WFH”, has been a feature of professional life. And as COVID-19 refuses to go away – for the time being – it is likely that working from home is something we’ll all have to continue doing in future.

For many whose employers have embraced greater flexibility, this has created hitherto unheard of levels of convenience – not least of which is avoiding lengthy, crowded commuted on the city’s MTR, bus and other public transport networks. And now thanks to various online meetings platforms, turning the spare bedroom into a home office really has opened up new possibilities for Hong Kong’s workforce.

Although working from home has its advantages, you should remember to look after your physical health, too. Some activities, such as taking lunchtime walks, or even cycling, are examples of daily exercise that we take for granted in normal circumstances.

Luckily, there are several things you can do to maximise your fitness while working from home, whether it be indoors or outdoors. After all, a healthy body is a healthy mind, as the saying goes, and looking after both is vital if you are to function at an optimal level for your work. And the best part is there’s no need to spend lots of money on expensive equipment!

Fact: stretching is good for you. Not only does it loosen up those tired muscles after a night’s sleep, it helps improve flexibility and posture – two areas that often get ignored in our modern, sedentary lifestyles. So work your whole body and ensure you get rid of all that tightness. What a great way to start the day!

If you really want to get those calories burning, as well as your thighs and calf muscles, then you could try a high intensity workout in your living room each day. This can include different combinations of activities, such as push-ups, sit-ups, planking, star jumps, lunges or even running one the spot. As you get fitter, you can build up the duration of each activity for better results.

If you are exercising at home, always remember not to go beyond your limits. Building up fitness, strength and stamina takes time and it is not advisable to attempt too much at the beginning. If you do, you might cause injuries to your neck or back, such as by lifting weights that are too heavy, for example. Always approach any new exercise routine with caution and stop if you begin to feel pain.  

What with current social distancing restrictions in force – and the fact that many more people are working from home – right now is the perfect time to learn to cook for yourself or to sharpen your existing culinary skills. Doing so is a great way to cut down on your salt, fat and cholesterol intake – which is good for your heart – plus you’ll be supporting local businesses when you buy their ingredients. However, you should take extra care not to injure yourself while cooking, such by burning your arm on a hot pan or cutting your fingers with a sharp knife.

Depending on the level of work flexibility you have, you could make time to increase the amount of time you spend exercising outside. This could be as simple as going for a jog each day during your lunchbreak, or you could dedicate more time to other, more involved activities, such as hiking or rock climbing, at weekends.

However, if you do decide to take up exercise when working from home, make sure that you have adequate accident insurance to help you get through unforeseen events. MSIG’s Accident Insurance plan covers you from accidental injuries caused by common exercises, including jogging, hiking or working out in your home.

Hopefully these suggestions will inspire you to stay fit the next time you are working from home in Hong Kong. Over time, you will be amazed at the effect a little exercise each day can have on your health and sense of wellbeing. So get moving today – it’s never too late to start!

To find out more about MSIG Hong Kong’s Accident Insurance plan, please feel free to contact us or find out more about our insurance plans:

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