Wellness Tips for Remote Employees

Being separated from coworkers or our traditional workspace can disrupt our routines. But there things we can do to make sure the new situation does not have a negative impact on our lives:


  • Get outside every day for fresh air and sunlight.
  • Eat healthy foods and keep lots of healthy snacks and fruit in the house. Limit how much you eat unhealthy foods like sugary snacks and processed foods, or get rid of them entirely.
  • Drink lots of water. Keep a glass or bottle of it on your desk all day.
  • Stand up during the day. Take calls while standing, walking around house or moving on a treadmill or bike.
  • Maintain your exercise routines.
  • “Walk the dog,” even if you don’t have one.
  • Put a recurring reminder on your calendar to get up, stretch and walk around.
  • Create a challenge for yourself or with colleagues.
  • Look for free exercise apps. A couple good ones are 7 Minute Workout and Nike Training Club.
  • Search YouTube or your cable provider for free yoga and strength training routines.
  • Maintain your sleep schedule. Aim for seven to eight hours per night.
  • Incorporate ergonomic exercises into your workday. Examples include shoulder rolls, wrist rolls, hand stretches, neck stretches, hip stretches and hand grips (squeezing a stress ball or hand grip).
  • If your budget allows, make minimal investments to reimburse employees for exercise balls, bands, ergonomic equipment or other reasonable equipment that promotes physical wellness.


  • Take breaks throughout the day. Schedule them into your calendar.
  • Look for free deep breathing, meditation or mindfulness apps such as Insight Timer, Calm or Headspace.


  • Use multiple channels to communicate with colleagues. Think about video, instant message and phone.
  • Have frequent check-ins with colleagues. Proactively schedule check-ins with people for virtual “drop by” conversations.
  • Use internal social sites or group chats to engage with colleagues.
  • Schedule an errand during the day to prompt you to leave the house.


  • Create a space with some privacy that you can dedicate to work.
  • Set up your workspace properly and make sure you have what you need. Remove clutter.
  • Don’t be tempted to start work the moment you get up. Use your “commuting” time to take a walk, prepare nutritious food for the day, read, write in a journal or engage in other wellness activities.
  • Treat your work-at-home days as if you were going to the office. Dress appropriately (within reason—you probably don’t need to wear a suit working from home, but don’t wear pajamas either).
  • Take a lunch break.
  • Keep a regular work schedule and turn off your computer by a certain time each day. Walk away, shut the office door and don’t go back.

Children and Families

  • Maintain or create a schedule for your children.
  • Make sure your family members respect your work area as a place of business.

Vendor Resources

  • Leverage wellness content and resources from the Employee Assistance Program and health plans. Some may have content specific to remote workers.
  • If you have a wellness vendor, this is a great time to promote digital platforms. Look for videos or tutorials on desk yoga, stretching, meditation or other virtual programs. Promote digital coaching programs.

The content on this page is adapted from willistowerswatson.com.

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