Three (3) Core Values

1.Doing the absolute best every

time every act.
2.Be yourself and bring out the
best.
3.Improve every day.
Tips to Promote Health
for Online Work from
Home Employees

2
 Ergonomics and Workstation Setup

• Have proper workstation setup including

using an ergonomic chair and keyboard,
having the monitor at eye level, and taking
frequent breaks to stand up and move
around.
• RATIONALE: prevent neck pain, back pain,
and carpal tunnel syndrome.

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Maintaining Physical Activity
• Get up and move around every 30 minutes, or to use a
standing desk.
• Have stretch breaks or lunchtime walks.

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Healthy Eating Habits
• Engage in healthy meal planning and portion control
• Stay hydrated throughout the day: 15.5 cups (3.7
liters) a day for men; 11.5 cups (2.7 liters) of fluids a
day for women
• RATIONALE: Prevent intake of snacks at home and
choosing unhealthy foods.

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Brown Rice and Wholemeal
Bread (5-7 Servings a Day)

Fruit (2 Servings a Day)

Vegetables (2 Servings a Day)

Meat and Others (2-3 Servings a

Day)
Mental Health and Stress
Management
• Be aware of the signs and symptoms of stress and
burnout
• Manage stress, such as relaxation techniques, meditation,
and getting enough sleep.
• RATIONALE: Working remotely can lead to feelings of
isolation and loneliness.

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Physical signs and
symptoms of
burnout

10
 Emotional signs
and symptoms of
burnout

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 Behavioral signs
and symptoms of
burnout

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Time Management and
Boundaries
• Use time management techniques.
• Set boundaries between work and personal time.
• RATIONALE: It can be difficult to separate work life from
home life when you're working remotely.

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Eye Care
• Take breaks from screens, to follow the 20-20-20 rule
(every 20 minutes, look at something 20 feet away for 20
seconds).
• Adjust the brightness and contrast of their screens.
• RATIONALE: Staring at screens all day can lead to eye
strain and headaches.

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Importance of Breaks
• Take regular breaks to get up and move around, socialize
with friends and family, or do something relaxing.
• RATIONALE: Just because you work from home doesn't
mean you should skip breaks.

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 These tips will keep you
healthy and productive
while working from home.

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QUESTION:

What health promoting activities you

regularly do to prevent health
challenges while working from
home?

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