Recently, I blogged about the realities of working at home for many women over 40 and offered some initial tips on how to relieve the bleak boredom of it all, not to mention staying alert to the physical challenges of working at home.
Here’s a wake-up call you can’t ignore: Statistics from Aetna, the insurance giant, show people telecommuting for work gain weight faster and have a harder time losing it than those who go to work every day! We tend to underestimate the expenditure of energy it takes to get up, get showered, get ready, get dressed and get out the door – all the mundane tasks we don’t really think of as physical exercise but which burn calories. Hey, just blasting a hair dryer for 14 minutes during weeks when I’m sorely overdue at my hairdresser’s causes me to fume to the point where I just know I’m burning up some extra calories!
Even if you don’t have time for a full-fledged workout, heed the advice of Dr. Mehmet Oz, and other respected physicians, and pursue N.E.A.T. moves. N.E.A.T. is short for “non-exercise activity thermogenesis” – a really heavy-duty (no pun intended) word meaning that small bursts of activity can definitely help you burn more calories (that’s what thermogenesis means) than just sitting with the remote (and in remote) cracking open pistachios.
Slate Online published an article on December 31 of 2012, “Why telecommuting may destroy your work/life balance,” in which it states, “47 % its U.S. employees work from home every day.” Slate, and other research indicates that 24/7 screen time not only takes away from our physical activity, but interferes with sleep, which then negatively impacts our ability to do productive work! Aetna found that its telecommuters tended to be heavier, so the company now provides an online personal trainer to help them stay in shape [i]
Food manufacturers always get blamed for making people fat, but they could be a boon to consumers who want to think inside the box when planning healthful meals. Frozen processed foods, eaten in moderation, are a secret weapon of people who really want to lose weight but hate the whole planning, measuring, chopping, cooking and clean-up work. When I lost 60 pounds several years ago, and managed to keep all but 7 pounds off, I relied a lot on frozen meals. I would much rather spend my creativity on real work rather than cooking and cleaning. Besides, all that prepping tends to make me munch between chopping, since it takes so much time before I actually sit down to eat my meal!
The key benefit of frozen meals is portion control. If Lean Cuisine and similar lines are too “mini-meal” for you, add a big salad, cut your dressing with lemon juice and make sure you have satisfying vegetables with your meal. Bottom-line is that the food industry doesn’t lift that high calorie snack bar or bag of chips to your mouth again and again. And, if you’re not commuting regularly and your office is in or near the kitchen, it’s just too easy to grab the snacks and lose perspective.
Get dressed in clean, pressed clothes every day. Yes, seriously. I know it’s been said before – in some good ways, actually: “Get Up, Dress Up, Show Up” or from Woody Allen, “80% of life is just showing up.” You may be fighting some depression, some rejection, some anxiety, or even winter’s SAD disorder (Seasonal Affective Disorder- try some full spectrum light bulbs for that). But this can help: put on real clothes, it doesn’t have to be a corporate suit or dress, but something that makes you look put together. Do your hair and put on some lipstick. It will change your whole mindset, lift your spirits, make you feel better about yourself, and prepare you for the day in a way that working in your pajamas just can’t.
As a sign that people of all ages and geographies are embracing this as a productivity concept, so-called Formal Fridays are taking off across corporate America! Tech entrepreneurs in Silicon Valley instigated a backlash idea: wear a suit on Friday. Talk about an about-face.
Hang up your “5-pounds-ago” jeans (or slinky dress, etc.) where you can see them all the time. I don’t mean your skinny-skinny-skinny jeans that would require liposuction for you to get back into, but something attainable that will help keep you out of the refrigerator or the cookie jar. A colleague of mine hung hers OVER the refrigerator, so that she would have to actually move the jeans in order to open the door to the fridge. May be a bit extreme, but she swears it mortified her into shape!
Consider getting a Soda Stream water carbonator. No, I’m not paid by them, nor do I have shares in the company. It’s just a really good idea. Coffee with sugar and cream in it, fruit juice, lattes and sodas, all have calories that we forget to count, and come with other negative health effects. Instead, Soda Stream will help you drink more calorie-less plain seltzer water with ice, or lightly flavored with a touch of lemon, lime, grape juice, etc. without having to lug containers, bottles, or cans back and forth from the store. And you get the beneficial refreshing effects of water.
Set a timer to go off once an hour to take a break. So many of us are as focused as we are sedentary, even eating our lunch at desk or table. The New York Times published an interesting article in the October 17 2012 edition, entitled, “Get up. Get out. Don’t sit.” It presents two recent research studies which prove sitting for hours at the computer is extremely unhealthy for us! [ii] Every hour, when your timer dings, get up, run up and down the stairs, or do a few minutes with the jump-rope. Even do ten pushups and ten sit ups, if this doesn’t leave you in a sweaty heap. It is the movement, the increase to your circulation and metabolism that we are after here. Some blood to the brain. Refresh and recharge and feel better.
These are just a few ways to accentuate the positive, focusing on the things to actually do rather than not do, to charge yourself up and trim yourself down. Whether you’re working from home temporarily, or it’s a more long-term lifestyle choice, make sure you get yourself in a productive work mindset, get dressed, put on some music, keep moving and refresh your brain at least once an hour.
As for those baggy pants, tell your insurance company they’re just for sleeping – which you try to do for at least 7 hours! All the better to preserve and protect your middle-aged mind!