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10 Huge Health Benefits of Working From Home

Feb 11, 2023
(updated: Feb 13, 2023)
Lesson duration: 5 min

The repercussions of COVID -19 on businesses worldwide were enormous and remote work had a big impact. Yes, it seems like the rush to make employees available at home was very sudden. After everyone was settled in, however, it quickly became apparent to most team members that employees are efficient even in their remote work.

And now, more and more companies are allowing employees to work remotely as they know the company benefits greatly. But also, the pre-pandemic office era is ending, as office workers are tending to find better job opportunities that offer remote work (and a better work-life balance). Employees now care more about spending their time wisely, with their family and having more quiet time, so they choose virtual meetings over real ones.

Advantages of working from home

The benefits of working from home are plenty, including the ability to design your own office space, set your own work hours, and avoid a commute. But did you know that there are also some big overall health benefits of working remotely?

Let's dive into them in detail.

8 major health benefits for remote workers

When it comes to our health, there are a lot of factors that play into how healthy we are. From our diets and exercise habits to the amount of stress in our lives, everything can have an impact on our physical and mental well-being.

One of the biggest factors that can affect our health is our office environment. If we're constantly stressed out or not getting enough exercise, it can take a toll on our bodies. But what if there was a way to improve your health just by changing from an office worker to working remotely?

Working from home has been shown to have a number of benefits for your health. Here are some of the major ones:

1. Reduced stress levels

There are many benefits to working from home, but one of the most important is the reduction in stress levels. Many different things can trigger stress, like overwhelming noise in the office, work-related stress, someone constantly interrupting you while you try to concentrate, other office distractions, or commuting.

And let me tell you, daily commute stress is no joke. The average commute time in the United States is 27.6 minutes, which equates to about an hour every day spent traveling to and from work.

One-way commute times of more than 30 minutes are linked to higher levels of tension and anxiety, and studies suggest that daily commutes of more than 10 miles are linked to conditions like:

  • increased cholesterol
  • high blood sugar
  • increased chance of depression

When you're not commuting to and from an office, you can avoid traffic, bad weather, and other stressful situations. And the time spent commuting that you get back can be for lounging in your favorite coffee shop!

However, commuting is not simply traveling a distance. Quitting the commute means you don't have the overwhelming feeling of the possibility of being late, no stress about what to wear, what uncomfortable shoes to endure all day, and the time lost putting on your makeup and/or getting your hair done. Quitting your commute means freeing up close to 3 hours of your day which can be spent joining a book club or spending time with your family.

Additionally, fewer interruptions will have a positive impact on your mental health. Remote employees find themselves being more productive working in a quieter work environment. You can stay focused and have fresh ideas and focus on doing your job in your home office.

2. Improved sleep quality

Remote workers can say goodbye to long commutes and sleepless nights spent tossing and turning in bed. That’s because working from home tends to improve sleep quality.

Without the need to commute, you can use that extra time to get some rest. And since you’re not dealing with office politics or workplace drama, you can relax more easily at night. This all leads to better sleep.

Freelancer is sleeping on the working table near the window

There are also physiological benefits to sleeping better when you work from home. When you get a good night’s sleep, your body is able to repair itself and recharge for the next day. This means you’ll have more energy to put towards your work, which can lead to increased productivity.

So if you’re looking for ways to improve your sleep quality, working from home is a great option.

3. Increased flexibility and comfort

Working from home can lead to increased flexibility and comfort. With no commute and the ability to create your own work schedule with flexible hours, you can save money by simply being a remote employee.

You also have the ability to create a comfortable work environment that suits your needs. You can dress comfortably, not having to worry about office attire and create your own ideal work environment. Additionally, switching between a regular desk or a standing one means increased physical activity that you might not have in the office.

Work from home (WFH) equipment and settings that are tailored to individual requirements can be helpful for many persons with disabilities, too, including those who suffer from chronic back pain or mental illness. For instance, a worker with persistent joint discomfort could feel more at ease in their ergonomic home desk chair.

A person who suffers from seasonal affective disorder (SAD) might place their workspace close to a window so they can obtain more light. Someone who moves or fidgets frequently during the day can do so without worrying about upsetting other people.

And last but not least, if you have a sick kid, you don't have to take the day off and worry about childcare, you can simply continue working remotely.

4. Better diet choices

Remote workers have complete control over their diet. You can choose to eat healthier which will boost your energy and mood. Or, you can indulge in your favorite unhealthy snacks. If you want to stay healthy, it’s important to make better diet choices when you work from home.

Here are some tips for eating healthy when you work from home:

  1. Plan your meals in advance. This will help you avoid unhealthy snacking and make sure you’re getting the nutrients your body needs.
  2. Make sure your kitchen is stocked with healthy food options. This way, if you get hungry during the day, you won’t be tempted to reach for unhealthy snacks.
  3. Avoid eating at your desk. Take a break from work to sit down and enjoy your meal. This will help you stay focused and avoid overeating.
  4. Drink plenty of water throughout the day. This will keep you hydrated and feeling full so that you’re less likely to snack on unhealthy foods.
  5. Avoid working late into the night. If you’re feeling tired, it’s tempting to reach for sugary or fatty foods to give yourself a boost of energy. But these foods will only make you feel worse in the long run, so it’s best to just call it a day and get some rest.
Two plates of healthy salad, eggs and bread

5. Ability to connect with nature

There are many health benefits to working from home, but one of the best is the ability to connect with nature. When you work from home, you can take breaks to go outside and get some fresh air. You can also use your lunch break to take a walk in the park or simply sit in your backyard and enjoy the sun.

In addition, working from home gives you the flexibility to schedule your work around other activities that you enjoy outdoors. For example, if you love hiking, you can plan your workday around a morning hike. Or if you prefer to bike to work, you can use your lunch break to go for a bike ride.

The bottom line is that working from home allows you to spend more time outdoors, which can have a profound impact on your physical and mental health.

6. More time to exercise

One advantage of working from home is that you can take more breaks during the day to move around and get some fresh air. Studies have shown that sedentary behavior is linked to a number of health problems, including obesity, heart disease, and cancer. So if you can avoid sitting at a desk all day long, you’re doing your health a favor.

The great thing about working from home is that you can easily find time to fit in a workout. You don’t have to commute to the gym or wait for your lunch break to go for a run. You can simply roll out of bed and get started with your day, getting in a quick workout before you start work.

Or, if you prefer to exercise in the evening, you can use your lunch break to do so. This way, you won’t have to worry about fitting in a workout after a long day at work. And, if you need to take a mental health day, you can use that time to focus on your wellness without having to worry about taking time off from work.

Additionally, you can invest in a treadmill with a tabletop to get your exercise in while you are working. Setting your laptop on top of the treadmill and walking while you answer some emails is a great way to start the day. This simple exercise will allow you to move your body to boost your energy for the rest of the day, and you can multitask doing it, too!

7. Improved mental health

There are many benefits to working from home, including improved mental health. When you work from home, you can create a space that is conducive to your mental health. You can also take breaks when you need them, which can help reduce stress and improve your overall well-being.

Additionally, working from home often means more flexibility in your schedule, which can help reduce anxiety and make it easier to manage your time. For example, if you have ADHD and you find it hard to focus on the task from start to finish as it can be too overwhelming, you can arrange your day around your needs as it makes sense for you, without worrying how others will be affected by it.

A freelance woman is meditating to reduce stress, and her dog is near

Finally, you may have less exposure to office politics and fewer interruptions than in a typical office environment, which can help improve your focus and mental health. Simply by having no one around to constantly ask questions, blast loud music, or call meetings every hour, you can stay focused on what you need to do and do your remote work effectively.

8. Reduced risk of illness and disease

Remote workers can take steps to reduce their exposure to harmful toxins and bacteria.

For example, you can choose to use an air purifier or filter in your home office to reduce the number of airborne pollutants you breathe in. You can also make sure to keep your workspace clean and free of clutter, which can help reduce your risk of getting sick.

Also, not getting in contat with so many people greatly reduces the risk of catching the flu or worse.

In addition, working from home gives you the flexibility to take breaks when you need them. Studies have shown that chronic stress is linked with a number of serious health conditions, including heart disease, stroke, and depression. So if you can find ways to reduce your stress levels, you’ll be doing your health a favor.

Make sure to take some basic precautions to protect yourself from illness, such as washing your hands often and keeping your workspace clean.

The usual problems with working from home

Let's now examine the less-than-stellar aspects of working from home. Be honest with yourself about your preferred working environment so you can make the decision that is best for you. You can overcome many of these issues by simply shifting your mindset! 

It might be challenging to distinguish between "work" and "life" hours

When you work remotely, the lines separating your life and work might get hazy. Work may intrude into your personal time and disrupt your work-life balance, which can cause burnout.

Naturally, in remote jobs, life and work are intertwined. However, you may mitigate the consequences by managing your time well and setting limits throughout the day. That means being self-motivated to actually be productive, and not slouch all day.

You can try this to improve your productivity:

  • Scheduling 45-minute (rather than hour-long) meetings, and using the additional 15 minutes for breaks.
  • Stepping away from your desk for a real lunch break.
  • Maintaining a regular daily work routine that begins and ends at the same time.
  • Using an all-in-one platform like Indy to help keep your tasks organized and in one place.
  • Establishing a routine to close your workday. You can write your to-do list for work the next morning, go for a stroll, or revisit your proudest weekday successes (like a gratitude journal for work).
  • Avoid turning on the TV, even if it is just for background noise, and other distractions
Freelancer is working with the help of laptop

You can feel isolated and lonely

For freelancers, loneliness can set in from time to time. However, there are plenty of ways to combat the feeling of loneliness when it starts to set in.

You can reduce this sense of isolation by:

  • Making frequent arrangements with family and friends.
  • Taking a walk on public trails, or spending time in other public venues.
  • Pursuing an interest outside of work. You can join a reading group, or learn to play an instrument.


So, if you're looking for ways to improve your health, working from home may be a good option for you. Just make sure you have a comfortable setup and take breaks when you need them! At the end of the day, working from home comes with plenty of benefits. It gives you more control over your environment and schedule, allows you to save on travel costs, and can even be beneficial for your health.

WFH is here to stay and offers more individuals higher degrees of flexibility and work-life balance. However, what is an advantage for one person may be a drawback for another. You may set yourself up for success no matter where you work if you visualize your ideal working environment and seek out (or promote) the conditions that are closest to it. 

If you’ve decided that working from home is the best option for you, you’re going to need a strong platform to keep you organized and efficient each day. Indy can help you manage your entire remote workload from beginning to end. Find out more about Indy here!

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