Remote work has many perks and benefits, like flexibility and reduced costs incured in commuting to work, or paying for high priced food at the workplace (which seldom meet quality standards or provide nutritional value). And as someone who completed part of his studies online, students get the advantage of completing courses on a self-paced and flexible schedule, and professors and teachers are able to grade and teach at any time of the day without hindrance. 

The Covid-19 pandemic did not affect our lifestyles only, but also how we work and study, and currently more than 16% of companies globally are fully remote and the global enrollment in online learning more than doubled in 2020, increased by 32% making it 189 million online students, per World Economic Forum. 

However, speculating that because the Covid-19 is declining, remote work or learning will vanish, is far from true. A report by Owl Labs published in Forbes indicates that 90% of full-time workers who worked from home stated that they were more productive working remotely, and 74% said that it was better for their mental health. Additionally, employers have also benefited (in my opinion, more than employees) from remote work as they outsource tasks to cheaper labour, experience less staff turnover, as well as incur fewer costs associated with office expenses. 

The Forbes article further states that remote work will increase in 2023, and the afformentioned statistics explain why – but, at what cost? 

Physical activity and obesity

Remote work may be detrimental, especially to your health, if not handled properlty. In fact, the World Health Organization  released a report that working from home has a lot of health-related issues like obesity/overweight and physical inactivity which present risk to diseases like high blood pressure, heart diseases, diabetes, colon cancer, depression and anxiety (WHO, 2021). Physical inactivity and obesity, in addition to lack of vitamin D due to staying indoors, poses critical health issues among people. Top causes of obesity for remote workers include: 

• Working long hours: Recently, I read an article from Harvard Business explaining how remote workers work longer hours than those who work from physical premises, and it was sadly relevant and true. Working from home is like having an office "everywhere you go”, because there are no limits to when you have access to work tools and using them. 

• Indulging in unhealthy foods and overeating throughout the day: As a work from home employee or employer, you have a lot of food, snacks, and supply chain systems like maids or children or acquaintances at your disposal, ready to go to the nearest supermarket or restaurant, not forgetting the quick service that Vuba Vuba provides in delivering fast food. All the money you would have spent on fuel or transport is readily available to deter you from yawning out of minor hunger, because you are not even aware of the recent rise in fuel prices and inflation globally that have affected employers who work on-site.

• Lack of enough physical exercise: Since there is no locomotion involved in going to work or school, most remote workers and students who don’t participate in physical exercise are more prone adverse effects of physical inactivity compared to physically inactive on-site workers. This poses a big threat to most and more likely to cause health issues that may affect their children as well. 

• Lack of motivation due to stress and anxiety: Online work is no piece of cake as most people assume – the tasks are complex, new technologies are invented everyday, and one has to stay up-to-date by mastering that skill so that they are not thrown out of the job market. 

How to stay healthy as a remote worker

• Get enough sleep: Adequate sleep is important for everyone irrespective of what occupation they do, or how much they are physically active. Benefits of adequate sleep include brain health and growth of muscles. Rwanda Biomedical Center (RBC) recommends Rwandans to sleep at least 7-9 hours per day (RBC, 2019). Having enough sleep improves our health and increases our productivity at work.

• Do phsyical exercise: Physical exercise, especially for remote workers, is vital, and not as expensive as many conjecture. One may decide to do pushups, jog, have a morning or evening walk, or skip a rope before and/or after work – and if one has access, swimming which is among the most healthy sports. When done consistently, these physical activities tend to yield more health benefits than lifting 100 kilogram weights.

• Drink enough water: Water is essential for preventing kidney diseases, hypertension, and preventing dehydration which causes unclear thinking and reduces productivity at the workplace or school. Drinking 3.7 and 2.7 liters for men and women, respectively, is scientifically proven to be the adequate healthy amount of fluid to consume per day. 

• Eat a regular balanced diet: Regularly eating foods which contain all food values like proteins, carbohydrates and vitamins, in reasonable amounts is proven to have a lot of benefits for you like preventing diseases through increasing the body’s immunity. 

• Take regular rest and breaks: Taking breaks at work, school, as well as during daily chores, has health benefits as well. 

So, should one avoid remote or tele work? Not at all! Remote work comes bundled with numerous benefits, both health-related and financially, and the adverse health outcomes that arise are a result of poor health habits. Some of the health benefits of of remote work include work-life balance as one gets time to spend with family, friends, and loved ones; healthier eating habits like eating fresh cooked food and vegetables, and more. 

If you are considering starting or applying for a remote job or school fret not, but it will benefit you more if prioritise your physical, mental, emotional, social, and environmental health in addition to meeting or exceeding the performance. 

The writer is in healthcare management, with concentration in Global Health Perspectives.

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