Home Office Health Nurse

Home Office Fact Sheet #3 Stay Healthy

COVID19 Home Office Fact Sheet #3: Stay Healthy

Home office is a health hazard

In the home office, the boundaries between job and private life become more blurred.

According to the AOK Health Insurance Fund’s Scientific Institute, those who work a lot from home suffer more often from mental health problems than employees who drive to the office every day.

Almost 75 percent of respondents working in their home office felt exhausted last year, and almost 70 percent complained of anger, nervousness and irritability. Listlessness, depression, problems with concentration and self-doubt are more common. In addition to isolation, the pandemic measures also contribute to uncertainty, worry and fear.

Health protection strategies

Fixed meals

In the home office, the food is either completely forgotten, or you constantly nibble as you please – both scenarios are unhealthy. Mandatory working hours can help ensure breakfast and lunch have a fixed place in the daily routine.

Healthy snacks and drinks

It is best to provide healthy snacks and a bottle of water: fruit, vegetables, nuts or low-calorie treats such as rice biscuits are allowed.

Regular exercise

It is important to stretch your feet from time to time.

  • Treat yourself to repeated short breaks with stretching (see below). If necessary, set an alarm clock for a ten-minute break after 50 minutes of concentrated work.
  • Make calls while standing or walking.
  • Do not use a water jug, but get up regularly to get a glass of water.
  • Try to stand on one foot while making coffee while exercising your balance.

If you have a little more time, you can even do a small workout.


1. Back extension

Sitting for long periods is a challenge to many areas of our body, especially our spine.

You can prevent back pain with this exercise:

  1. Sit up straight and stretch your arms up. You are welcome to cross your fingers.
  2. Take a deep breath and bring your arms back as far as possible. Stretch yourself as far as possible.
  3. Hold this position for a few breaths before slowly lowering your arms

2. Stretching the chest muscles

The chest muscles suffer particularly from the forward-bent sitting position.

  • Take an upright sitting position and extend your arms at shoulder level.
  • Turn your palms forward and gently move your arms back until you feel a slight stretch.
  • Breathe deeply a few times before moving your arms forward and repeating this exercise four more times.

3. Loosen your neck

  • Sit upright and tilt your head to one side as if you were putting your ear on your shoulder until you feel a slight pull.
  • To increase the stretch, you can gently stretch the opposite arm towards the floor.
  • Hold this position for 10 seconds and then switch to the other side.

4. Loosen shoulders

In the typical sitting position at the desk, the shoulders drop forward and the back slumps.

  1. Rotate your shoulders slowly backwards 10x in large movements.
  2. Now consciously pull your shoulders up, hold this position briefly and then lower your shoulders again. (5 repetitions)
  3. Finally, fold your fingers behind your back and pull your straight arms up as far as you feel comfortable. Hold this position for a few breaths before lowering your arms again.

5. Relax your eyes

The eyes are under high demand while working on the screen. These three exercises support eye recovery:

  1. Look out of the window and just look into the distance without focusing on a particular point.
  2. Now close your eyes and follow an eight (8) with your lids closed. Change direction after a few repetitions.
  3. Tired eyes love warmth. Therefore, rub your palms together until they are warm and gently place them with your cupped hands over the closed eyelids.

6. Breathing exercises as a pick-me-up

Breathing exercises provide quick relaxation and new energy.

  1. Sit comfortably, close your eyes and breathe in and out deliberately. Concentrate exclusively on your breathing.
  2. You can also comment on your breathing in your mind with “breathe in … breathe out” to exlude all other thoughts.



ILD Logo - Home Office Fact Sheet #3: Stay Healthy

In proven collaboration, the Institute for Leadership Dynamics (ILD) and Psychologie Halensee have developed a joint online program to strengthen resilience and leadership effectiveness in crises: the Remote Leadership & Collaboration program.

The fact sheets are part of the info package for internal employee communication with curated and quality-assured expert content on organisation, communication and health under the conditions of remote leadership & collaboration.

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