Working From Home? Try a Few of These Wellness Tips

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How do I maintain my health and wellness?

  • Keep a regular schedule: Create and maintain a routine and schedule. Set up a designated space for you and each family member to work and learn. Include periodic breaks for recharging. Here is an example.
    • 7:00 a.m. – Wake up, stretch, take care of kids/animals
    • 7:30 a.m. – Breakfast and family time (technology free!)
    • 8:30 a.m. – Work and check on updates with small breaks every 30 minutes or so
    • 12:00 p.m. – Lunch break, get fresh air, stretch & exercise
    • 1:00 p.m. – Work with breaks every 30 minutes, check in with co-workers
    • 5:00 p.m. – Dinner and screen break! Call a friend, family, or loved one
    • 7:00 p.m. – Self care time
  • Stay connected: Stay connected with family and friends. You can use FaceTime, Skype, Google Hangout and other video-based options. Talk about your fears and concerns with people you trust. Chances are they are feeling the same way.
  • Keep your immune system strong: Make a commitment to staying strong by:
    • Washing your hands with soap for 20 seconds (about two rounds of the “Happy Birthday” song)
    • Getting enough sleep
    • Eating well and staying hydrated
    • Taking vitamins
  • Prioritize personal hygiene and limit contact with others: This is imperative to avoid spreading the virus. Here’s what should be done:
    • Again, wash your hands thoroughly with soap and water for 20 seconds and use hand sanitizer regularly.
    • Use a tissue to cover your sneeze or cough, or when unavailable, cough or sneeze into your elbow.
    • Disinfect with anti-bacterial wipes areas and objects that are heavily trafficked or are touched regularly where you live and work.
    • Avoid contact with those who are sick and avoid touching your face, eyes, nose, and mouth.
    • Stay home when you are sick.
  • Exercise and stay active: This is also good for your mental health. Get up and move around your home from time to time. Walking, stretching, planks or jumping jacks—whatever works best for you to reduce or alleviate stress and increase endorphins. Since most gyms are closed right now, many are offering free livestreams or app-based workouts for members, so check online to see what’s available.
  • Get fresh air: If circumstances allow, go outside for a walk and fresh air, but avoid crowds and try to maintain the recommended 6-foot distance with others.
  • Stay informed:  Stay informed on the latest updates from reliable sources like the Centers for Disease Control (CDC) and the World Health Organization (WHO).
  • Limit media consumption: Avoid continuous and overexposure to news, media, and social media that may trigger or elevate anxiety, stress, or panic.
  • Set boundaries on work schedule: When working from home, be sure that you are working reasonable hours. It can be tempting or even easy to work more hours but this can be taxing on your health and well-being.
  • Distract and redirect: Engage in activities that benefit your well-being and distract you from existing challenges. You may also enjoy journaling, reading, art projects, cooking with new recipes, breathing exercises, or listening to a calming podcast or music.
  • Get creative to stay connected: Share tips with co-workers and friends on what’s working well for you and encourage them to do the same. Plan Google Hangouts for example to exercise together or watching a movie at the same time. There are plenty of ways to stay connected!

For more ideas, read our recent article LA Public Health Director Promoting Compliance, Containment and Collaboration

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