by Lovena Suson | Apr 9, 2021 | Health & Fitness
A Remote Worker’s Guide to Balancing Home and Work
Balancing your home and career can be a challenge for any employee, especially when you live and work in the same space. How do you allocate your time between personal and professional responsibilities? How can you focus on conference calls when you’re surrounded by dirty laundry?
Learn how to set priorities and reduce distractions whether you’re new to remote working or you moved out of your cubicle years ago.
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Use these tips for staying peaceful and productive when you work from home.
Steps to Take by Yourself:
- Follow a schedule. Set a start and end time for your day. Tackle your most challenging tasks during the hours when you’re at your peak. When it’s time to quit for the day, leave your job behind.
- Design an office. Designate a separate space for business. Having a designated room in the house can allow you to get more organized and have work supplies and equipment handy. It could be a whole room or a corner in your dining room. Decorate your space with pictures, art, and objects that you find inspirational and uplifting.
- Change clothes. You may not want to wear a suit and tie but changing out of your pajamas will help you to feel more professional. Take a shower and prepare for work as if you are going to the office. Clean, good-smelling and neat clothes will get you into the work mode better. Hang up your bathrobe and get dressed each morning.
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Limit distractions. Do you waste time watching TV or checking social media? Ban leisure activities during business hours except during break times. It cannot be avoided when you have an infant or toddler at home. Effective time management can go a long way. If you have a deadline, get a sitter or request help on a specific day. Sometimes, you just need a clear head to focus on your work.
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- Take breaks. Speaking of breaks, take them. You’ll be more productive if you refresh your mind and body periodically. Stand up, stretch, breathe fresh air outdoors. Even for a few minutes, sitting on your patio facing the garden, the water if you are blessed to live by it, refreshes the brain. Breathe in the fresh air. Sit in a rocking chair or go in the porch swing.
- Wind down. Do something at the end of each day to help you transition into an off-duty mindset. You might listen to classical music or take a walk in the park. Most people do their runs and workout after a day’s work.
- Get organized. Create routines and systems that encourage efficiency. Buy a cabinet for your office supplies. Use an online calendar to block out your time.
- Continue learning. Career development matters whether you work at your dining room table or in a corner office. Take a course online or order a catalog for the adult education program at a local university. Read industry publications and general business news.
- Evaluate your performance. Conduct your own job evaluations. Look for ways to increase quality, save time, and manage stress. Update your strategy as your goals evolve.
Steps to Take with Your Family, Friends and Colleagues:
- Talk with your boss. It will be easier to balance your life when you and your boss agree on overall expectations. Negotiate the flexibility you need to succeed.
- Post your hours. Ensure your boss and coworkers know the hours that you’re available. Discuss arrangements for how to deal with emergencies that occur outside of those times.
- Go out for lunch. Your midday meal is a daily opportunity to stay connected while you work at home. Plan a weekly date at a local cafe to catch up with your office friends or other employees who work from home.
- Remain visible. Make business lunches and other events part of your strategy for cultivating your network. Show up at the office on a regular basis for staff meetings, birthday parties, and other gatherings. Volunteer at the local chapter of your professional association.
- Pull together. A strong support network helps you to build your confidence and accomplish more. Ask your family and friends for the emotional and practical assistance you need. Let them know how much you appreciate them and pitch in when they need a hand too.
You don’t have to give up life balance when you give up your commute. Enjoy more health and happiness by drawing sensible boundaries between your personal and professional activities.
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by Lovena Suson | Nov 5, 2019 | Women's Health
Pregnancy, as we know, is always a joyful expectation of another life.
Active women, however, always express concern when it comes to exercising during pregnancy. There are precautions of course, as that fetus develops in the womb. Some women, especially advanced age mothers are more at risk.
Here are some tips.
Some conditions make exercises risky during pregnancy and should be carefully monitored. Although exercise is great for pregnant women, unfortunately, not everyone is allowed to participate in it.
This is because it may expose them to certain dangers that could cause problems for the fetus and mother, as well. Certain conditions prevent women from engaging in exercises during pregnancy, and some of them are:
Heart Diseases
Heart Diseases such as coronary heart disease, heart attack, congenital heart disease, congestive heart failure occur mostly when fatty plaques clog the heart. There are some diseases of the heart which could be fatal. The most common symptoms include heart palpitation and metabolic syndrome. Heart attacks can be treated through drug therapy or surgical treatment. It could be prevented through the lowering of cholesterol, eating heart-healthy diets, lowering high blood pressure, stop drinking and smoking, and taking antioxidants.
Exercise is meant to prevent these heart diseases not to cure them. So, you would have to first seek a solution before adding exercise as a recovery process. After treatment, you can then engage in activities such as aerobic exercise.
It is advisable to check with your doctor first for him to carry out a stress test on you to see how much exercise you are allowed to do. Also, when exercising, try not to exercise alone. Go to the gym or yoga centers or a group. There are different recreation centers specifically for rehabilitating people who are recovering from one heart disease or the other. You can benefit from this.
Restrictive Lungs Diseases
This can be defined as respiratory diseases that restrict lung expansion, thereby reducing your ability to breathe freely. It is one of the causes of severe coughing. Some of the causes of these diseases are obesity and scoliosis. It could be cured through surgery if a pleural disorder causes it.
Pregnant women living with this condition are advised not to exercise as it could lead to pregnancy complications such as shortness of breath.
Weakened Cervix
A weakened cervix can be called different names such as cervical weakness, cervical insufficiency, or incompetent cervix. They all mean the same thing. This condition causes the cervix to open up and thin earlier than the pregnancy’s due date. The subtle symptoms of the incompetent cervix are; a backache, wet vaginal discharge, color changes in your vaginal discharge, pelvic pressure, early cramping, and slight vaginal bleeding.
This condition is one of the causes of miscarriage and preterm delivery, according to the American Pregnancy Association.
Although this is not a common medical condition, women who notice these symptoms or are diagnosed with an incompetent cervix are advised not to exercise or to stop exercising if they had already started to reduce the risks associated with preterm delivery.
You can begin regular exercises after you deliver your beautiful baby.
Premature Rupture Of Membranes
Premature rupture of the membrane refers to a medical condition in which a pregnant woman’s water breaks more than an hour before labor is due. In a healthy pregnancy, the amniotic sac, also known as the membrane, breaks, and the contents known as amniotic fluid, flows out.
After this, contraction begins in 12 hours (it could take longer), which leads to labor. If the amniotic sac breaks before contraction start as it happens in some women, then it is called premature rupture of membranes. In this state, it is not advisable to engage in any form of exercise as it is critical.
Preeclampsia
Preeclampsia is a condition that begins around the 20th week of pregnancy. It is commonly caused by high blood pressure or protein found as part of urine content. It can happen to a pregnant woman who hitherto had no history of high blood pressure. This condition is highly risky, and if not appropriately managed, can bring severe complications for both mother and child, which can be fatal in some cases. Luckily, if managed adequately through necessary medications, the baby can be delivered without issues.
Persistent Bleeding
Bleeding such as subchorionic hematomas happens at the point where the pregnant woman’s placenta detaches from where it is initially implanted.
This detachment affects the chronic membrane, which then splits to form other sacs. As they move from where they were formerly situated to another location, bleeding occurs.
The bleeding can either be light or heavy. Heavy bleeding can be a sign of ectopic pregnancy or an impending miscarriage. Under this circumstance, exercising is not allowed until you have been certified by your doctor to engage in it.
Placenta Previa
Placenta Previa is a condition that occurs when the placenta is planted close to the cervix, and whenever the cervix stretches, it bleeds. It is known as one of the causes of vaginal bleeding.
The symptom of this condition is constant bleeding after the 20th week of gestation, which is sometimes accompanied by uterine contractions. According to the American Pregnancy Association, this condition is experienced by women in the early stages of pregnancy, especially those who live at high altitudes.
Women, especially those in their third trimesters, are advised to seek a medical cure to this issue before involving in any exercise. Although most times, women with placenta Previa is booked for cesarean section pending when the fetus is healthy enough to be delivered.
Premature Labor
Premature labor happens in about 10% of most pregnancies in the United States. When the body starts getting ready for a baby earlier than three weeks before the due date, it is known as premature labor. Various symptoms tell if a pregnant woman is going to have a premature birth, and some of them are: Contractions every ten minutes, increased vaginal discharge, lower abdomen cranks, constant ache at your lower back. It is advised to keep away from any form of exercise during this period, as you are not sure of the health of your fetus or even your health.
Conclusion
Other conditions that may require you to put exercise on hold or stop it are entire, iron deficiency anemia, asthma, diabetes, joint-related issues, multiple births, and high blood pressure, being overweight, or underweight.
Discuss your concerns with your doctor to know his stance first. Ask questions. After all, they are there for you.
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