10 Tips for a Healthy Lifestyle When You Work from Home

10 Tips for a Healthy Lifestyle When You Work from Home

Hey guys! Ever since I’ve started teaching and back in the day when I was a personal trainer, I’ve always been a big advocate of tips for a healthy lifestyle as well as the KISS method. No, not the one where you fall down, and someone kisses your owie, although that does work (scientifically backed). I’m talking about ‘Keep It Simple Stupid.’ Our lives have become so complicated that we actually have to have a calendar on our phones just too keep it all straight. Plus, we all know the havoc that sitting at our desks can cause on our bodies (and waistline). So I’m combining my love of the KISS method with weight loss and here are my 10 tips for a healthy lifestyle when you work from home.

All of these tips for a healthy lifestyle are the foundation of self-care. As freelancers and those who work from home without the support of a big company self-care should be a major part of your business plan. If you’re not sure how your self-care stacks up, take the free Self-Care Assessment by going to:

FREE Self-Care Assessment

You’ll see which areas you’re doing well in and which areas could use a bit more TLC. Alright, now onto the tips for a healthy lifestyle!

  1. Stay hydrated

We’re going to start things easy in the list of 10 tips for a healthy lifestyle when you work from home and what’s easier than drinking water? Unfortunately, not many of us do it because we’re thinking about 35 other more important things. As evolved and complex as our bodies are, most of us are really bad at telling the difference between being thirsty and hungry. We automatically lean towards reaching for a snack when we feel a pang. Studies show that mild dehydration (1-3% of body weight) can negatively affect brain function, mood and cause headaches.

10 tips for a healthy lifestyle drink water

Being hydrated also has a lot of other health benefits such as helping you lose weight, improved kidney function and reduce acne and skin irritation, among others. We all know we should drink water, but not all of us do it enough. So, if you need a little extra push, you might want to find yourself a “smart bottle” that can keep track of your water intake for you and set up reminders to keep you hydrated. I personally like the Styr Labs Smart Bottle Hydration Tracker. You can track your hydration with an app and sync it to your Fitbit so it can send you reminders to drink.  Just, make sure you’re not too far from a bathroom, though.

tips for living healthy water tracker

  1. Don’t snack at your desk

    10 tips for a healthy lifestyle no snacking
    These are a perfect snack… I’d probably stick to just a handful though.

Eating while doing anything else is usually a bad idea. Research shows that when our minds are occupied with other things (internet, TV, book, even speaking) that we tend to eat more. I’m not saying don’t snack. I love snacking and it’s a great tip for a healthy lifestyle! It’s one of my favorite things to do, but first, I stand up from your desk, walk to the kitchen, and the first thing I see is a bowl of fruit. That’s on purpose.

The fact that you get up from your desk and consciously decide what you’re going to eat will make a big difference in the long run.


  1. Set a time to move around every 25 min.

As people who work from home, we have to freedom to stand up and move around every half hour or so. If you did that at an office job, your manager might start to think you’re lollygagging and wasting company time. However, we know that sitting for extended periods of time is horrible on your body, slowing down digestion, metabolism and just about everything else your body uses to burn energy. Standing up and moving about, grabbing a glass of water, doing the dishes, really anything can help keep your metabolism from bottoming out. If you aren’t clear as to why you should move around check out my article: How to Use a Standing Desk It will explain the need to move often.

tips for living healthy cat
I’m sure kitty would like a quick scratch every half hour or so.

Tips for a healthy lifestyle while working from home

  1. Fidget

10 tips for a healthy lifestyle stress ball
Destress and fidget!

Imagine, you’re at a meeting, and the guy across from you can’t stop moving his leg up and down, spinning his pen and or lightly tapping the table. Annoying? Maybe a bit. But, technically, he’s burning calories. They say you can burn an extra couple hundred calories per day just by fidgeting about. If you’re in your home office nobodies watching anyways so go ahead and bounce that knee and twirl that pen. Beach season will be here before you know it!






  1. If it’s not water, cut it out

Fortunately for me, this healthy lifestyle tip was never a problem. The average American drinks 450 sugary beverage calories every day. That equals one pound every 8 days. No, don’t try to switch it up with diet or ‘zero’ pops. They’re loaded with sweeteners and other things you shouldn’t be putting into your body. If you’re tired of water, and I’d understand if you are, then spicing it up with some fresh cut fruit or vegetables can make a huge difference.

Get yourself a Water Infusor Pitcher and see what you can come up with. Black coffee and tea are ok since they’re basically infused water anyways.

10 tips for a healthy lifestyle While Working at Home
I wouldn’t drink toilet cleaner either
  1. Turn down the heat

Your body turns what you eat into a lot of different things, but one of the most important things is heat. Your body uses the energy that you eat (calories) to help keep your body at a toasty 98.2F. So what happens if your environment is colder than that? Well, you have to burn calories to keep your body temp up. The colder your surroundings become, the harder your body works to stay warm. So following that thought process, if you turn off the heat and sit in a colder house, your body will burn more calories to stay warm. Scientifically sound, yes. But make sure it doesn’t go too low. Typing with frozen fingers might be hard.

10 tips for a healthy lifestyle
How many calories do you think this guy’s burning?
  1. Chew gum

    10 tips for a healthy lifestyle gum on shoe
    If you do chew gum, please find a trash can for it.

When you make a chewing action, your body thinks you’re eating, and it stops telling you you’re hungry. It also can’t tell the difference between chewing gum and chomping on a Big Mac. This little trick, if you don’t have a healthy snack at hand, of course, can help you push off hunger a bit longer.

Warning* make sure you don’t put off eating so long that you overeat at your next meal. This is a temporary fix.


  1. Grab a nap

tips for living healthy hammock
Hammock nap anyone? Yes, please!

This might be my favorite of the the 10 tips for a healthy lifestyle while working from home. 20-minute power naps are the only reason I do anything after 2 pm. Being tired lowers your self-discipline and motivation, and that means your productivity slumps, you make bad food choices, your less likely to hit the gym and more likely to hit the couch. Many people take 15-20 minute coffee breaks at work anyways. If you work at home you’re just a couple steps from your bed, why not take advantage?



There are different length naps and various benefits to each so you might have to try out a few to see which one best fits your lifestyle. Lifehacker has a great infographic that’ll give you the different benefits.

10 Tips for a healthy lifestyle when you work from home

  1. Learn to Handle Stress

Stress or as we’ve come to know it, the health epidemic of the 21st century has some nasty consequences. All things considered, I would choose stress over the black plague or Spanish Flu, but things like obesity, diabetes, heart disease, and migraines, are nothing to overlook either. There are many ways to deal with stress, but my favorite is meditation: sit down for 15 minutes, focus on your breathing and nothing else. When your mind wanders, and it will, bring your attention back. Easy as that. I’ve given a better overview in my article Best Meditation Techniques – Freelance Destress Edition.

Tips for a healthy lifestyle: ASMR

Something else I’ve recently found is called Autonomous Sensory Meridian Response, or more commonly known as ASMR. You know that buzzy-head feeling you get when you get your hair cut or maybe when you hear someone’s whispering soothing voice. Well, there’s a full community out there of people who are looking for that feeling and using it to relax and sleep better. Most videos are based on whispers and people tapping on things using 3D microphones and intently concentrating on the camera. Yes, it is a bit weird, but if you’re having trouble with stress and can’t find a cure, it couldn’t hurt to give it go. I’d give ASMR for People Who Don’t Get Tingles and ASMR 20 Triggers To Help You Sleep. There are different triggers for different people. You just have to find yours.

  1. Get F.lux

    f.lux logo tips for living healthy

This is one of the tips for a healthy lifestyle won’t directly help you lose weight, but it will keep you from lying awake at night and getting headaches or dry eyes. F.lux is my savior. As I mentioned in my article Blue Light and Sleep – Improve Sleep to Boost Productivity the light that comes from your computer can really throw off your circadian rhythm and quality of sleep. F.lux automatically turns off the blue light when it’s getting close to your bedtime or when the sun is going down, saving you from another restless night sleep. Just tell f.lux where you are in the world and what time you go to bed, and it’ll do the rest.

What are you waiting for?

There you’ve got them. 10 tips for a healthy lifestyle in the year to come. Some are no-brainers and others might take a bit of extra effort to pull off, but if you do them, you’ll most definitely see an improvement in your overall well being.

As I’ve mentioned before, as freelancers we are the only ones responsible for our health. If it fails us, that means we’re not working, not making money and most likely our clients are looking elsewhere for a more stable freelancer. Health is one of those things you take for granted until it’s no longer there. Prevention is and always will be the key when it comes to health.

Take care of yourself out there and stay healthy!

Do you guys have any simple tricks you can add to the list of 10 tips for a healthy lifestyle when you work from home?

26 Replies to “10 Tips for a Healthy Lifestyle When You Work from Home”

  1. Great Information Here. I’m going to bookmark your site. I’m guilty of all the bad things. I never considered that thirst could be hunger, that explains a lot for me. I’ll give flux a go too, looks like a great way to wind down. I must say, I do fidget however. Thanks for the pointers.

  2. Very good tips. I have to say that two days ago I have started a programme to have a healthy life and this is why I get to your site and really give me good ideas.
    I didn’t know that having a nap is so important for the process of losing weight. Tell me something it is true that we have to sleep 8 hours to help the metabolism to lose some kg? I read about this 8 hours necessary and I wanted to know if it is true.
    Thanks for sharing:). It is a good, helpful article:)

    1. Hey Cristina,

      I appreciate you leaving a comment! Most doctors will recommend 7-8 hours of sleep per night being ideal. When you sleep, you give your body time to recover from the day before. Especially if you exercise your body needs that time to repair the muscles you broke down. Being tired has a lot of negative consequences on food and lifestyle choices in general. So yes, getting enough sleep is very important in losing weight and leading a healthy lifestyle.

       I’m glad you found something interesting. If you have anymore questions please don’t hesitate to ask and you can also follow us on twitter at @H_Freelancers if you’d like. Thank you!

  3. Thank you for sharing these 10 tips! I have recently had poor health, eating a lot and drinking very little water… This was a wake-up call for me for the start of 2018. I am going to drink water a lot by bringing a water bottle all the time, stop snacking at my school, and take naps to rest. Thank you so much!

    1. Hey Marques,
      There’s no better time than right now to start leading a healthier life. It may not seem that important right now at a young age but if you create good, healthy habits now you’ll set a foundation for a long, active life. Good luck at school and please don’t hesitate to ask if you have any questions! Thanks for your comment!

  4. Hello there! I run an online business at home and this is really helpful to me because health is my number one issue. I’m kinda easy to get sick and I found your article really informative and helpful. These 10 tips are great and this will surely help my health. I will try to stop drinking sodas and drink more water. Thank you for sharing this information.

    1. Hey John!
      I’m glad you could find some useful information to use in your everyday life. Working at a desk all day can be really hard on your body but not everything is lost. Infusing your water with fruits and vegetables really makes it less boring and you’re much more likely to drink it that way. I’ve put a link above for one of the better water jar infusers I’ve found. Good luck with everything and thanks again!

  5. My bad habit is that I don’t like water. My 2018 New Year’s Resolution was to quit smoking and thank God I’m doing great, so, I naturally had to not eat as much. I have insomnia, I do have medication for it, but, I don’t take it all the time. Thank God I don’t have any stress. Although, it needs to warm up so I can get some exercise, walking. I need it bad because I’m diabetic, have neuropathy, and have had 3 heart attacks. Great advice.

    1. Hey Carol,
      Water can be boring but have you ever tried drinking it with fruits infused? If you really don’t like water then eating more fruits and vegetables will really help to keep you hydrated as well. They come packed with water and aren’t as stale as plain water. I’m glad you’re doing well on your New Year’s resolution! Keep it and I hope the warm weather comes soon!

  6. Staying hydrated is one of common sense tips we ignore while trying to remain healthy.

    Moving about every half hour or so is a great idea. Maybe a short beep alarm reminder would be good to start off this technique.

    Other tips are also great. I could do with a quick cat nap as suggested.

    1. Hey!
      You’re absolutely right that staying hydrated is a huge step in getting healthy. The benefits of fulling full longer, preventing headaches, keeping your energy up are all necessities when it comes to leading a healthy lifestyle. I’m glad you could find some helpful tips and if you’d like, you could follow us on Facebook, @Healthyfreelancers. Thank you again and take care!

  7. I have my own blog, so I sit on my rear end for a lot of the day. I know that it is bad for my health, but it is the path I chose. Your advice to set a timer for every 25 minutes is especially helpful. It is important to keep my legs moving. My Mom always told me, “if you stay in one position all the time, then you will end up in that position.”

    I also enjoyed reading about Flux. I never heard of it before. Does it only work as an app on my iphone or can I use it on my laptop? I want to use it on both my devices.

    Thank you for sharing and I hope you make it a great day!

    1. Hey!
      Our moms are always smarter than we gave them credit for, aren’t they? I honestly believe a standing desk would be perfect for you. 30 minutes standing, 30 minutes sitting. It will break up your day, help you from burning out and get you to move around more. I personally love mine!

      F.lux is unfortunately only available on Windows since Apple stopped the product from releasing because they took the idea and put it into their iOS. If you head to display/brightness you should find a blue light filter that acts just like f.lux, dimming blue light as it gets closer to night time. I hope you enjoy it and let me know how it goes! All the best!

  8. Thanks for your 10 tips, I found your articles really helpful.

    I am guilty of not taking enough breaks from the screen and when I get engrossed in something I can look up and a good 3 hours have passed. How do you schedule in breaks without being too disruptive to your workflow?

    Any tips there?

    And yes I do need to stay hydrated too. And I will be filling up my empty water bottle right now, thanks for the timely reminder! 🙂

    1. Hey!
      Thanks for taking the time to leave a comment! I think we’re all a bit guilty of too much screen time these days. They actually say that you’re workflow starts losing productivity after about 30 minutes. That’s why the Pomodoro method was created. 25 min. working, 5 min. break and repeat. Interrupting your workflow might actually be more productive and help you work for longer without burning out. You could easily work 8 hours using that method whereas 8 hours, or even 3 hours working straight and you’re going to be drained. I wouldn’t worry too much about breaking your flow, 5 minutes won’t throw you off your game. Good luck and if you try it out let me know! All the best!

  9. These are great tips. I have never seen a water infuser pitcher before. Luckilly I love the taste of fresh water and always have a canteen at my desk to drink from. It really does help with cutting down on food cravings.

    I need to figure out a better method to handle my stress. I have tried many different meditation and relaxation apps and will have to read your article to see what you recommend. I have an office job with a 2 hour commute so I am sitting a lot during the day. A lot of what you said I can apply at my workplace.

    1. Hey Michael,

      I appreciate you stopping by and having a look. I also love water but every once in a while I crave a bit of flavor and throwing in a lemon or cucumber can change things up just enough to keep you from getting bored. Stress can be a major player in how we lead our lives these days. I personally recommend meditation but exercise can also be a great way to deal with everyday stressors. I’m glad you were able to find something that could help. I wish you all the best and thank you again for stopping by.

  10. Hi Michael

    Your 10 tips are true to most of us who use internet for work. Your KISS method is a really well planned or thought out way to relief a lot our bad habits while sitting in front of the screen.

    No. 5 If it’s not water, is as you say it’s easy to go grab that can, then a glass of water. When I started drinking water, I wasn’t a water fan, I taught myself to drink water by taking a bottle of water everywhere I went. Today I can easily drink water instead of a can of coke. I was glad thought you mentioned “Black coffee and tea are ok since they’re basically infused water anyways,” because I really do enjoy my coffee.

    As for the stress that is a big concern, the person whose says they don’t any stress is telling tales. Today’s fast way of living leaves everyone with some stress. I find my meditation in puzzle building.

    Once again thank you to all the insight of KISS. I’ve made a link to read up on the meditation.

    God bless

    1. Hey Naomi!

      I appreciate you taking the time to leave a comment! Our lives are more complicated now, with technology, options, opinions, than they have ever been before and even if we don’t realize it that can take a toll on us both mentally and physically. If everyone had your self-discipline to carry a bottle of water with them everywhere they went, many people wouldn’t have the weight problems they do.

      Meditation has been key for me to keep stress under control. Every morning, 10 minutes is all it really takes to center yourself and get your day started off on the right foot. Good luck with your KISS journey and I wish you all the best. Happy Freelancing!


  11. i like it , this seem to be a good way of doing things, no running off to the gym, i like to choose when and where i do things, so with this plan and tips i can basically do the weight lose at my own pace, no back hurting sit ups, no running around a track, just a nice gentle day with about an hours worth of activity thrown in

    1. Hey Kevin!

      I appreciate you taking the time to leave a comment. Choosing where and what you want to do is the great thing about freelancing isn’t it? I know it’s one of the things that drew me to this lifestyle. Remember, I’m not advocating not exercising as it’s been found to be one of the best things you can do for your body. These tips are just extra things you can do to help lead a healthier, overall more well-rounded lifestyle. Thank you again for stopping by and Happy Freelancing!


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