Dr Rondó Jr. aborda Existe Home Office Saudável? Sim, se você seguir essas dicas!

Teletrabalho, home office ou trabalho remoto.

Com a pandemia e Covid-19, muitas pessoas trocaram o escritório por suas casas.

É o já famoso home office, que vem dividindo opiniões.

Alguns adoram, porque passam menos tempo se deslocando até o local de trabalho – tempo que podem usar para ficar mais perto da família ou em algum hobby, por exemplo.

Pesquisas recentes mostram até que o home office fez muitos repensarem suas prioridades de vida e a importância de um contato maior com os filhos. 

Em um estudo, 48% dos entrevistados dizem que o isolamento social aumentou os laços familiares…

Por outro lado, há os que não gostam de trabalhar em casa, pois sentem falta da agitação, do dia a dia da cidade e do encontro com os colegas de trabalho.

Seja você do grupo “pró” ou “anti” home office, uma coisa é certa… o trabalho remoto também exige cuidados para se manter o bem-estar e uma boa saúde física e mental.

 Hora de saber como fazer isso da melhor forma possível!

Dicas para o home office saudável

Recentemente, o professor Timothy D. Golden, do Instituto Politécnico Rensselaer, nos Estados Unidos, divulgou uma pesquisa onde resume seus estudos sobre trabalho remoto. 

Ele dá dicas interessantes de como deixar seu home office mais saudável. Veja quais são elas – além de outras sugestões importantes que você deve ter atenção:

1 – Estabeleça horários

É importante estabelecer um horário para começar e terminar o dia. 

Além disso, manter uma rotina consistente para dividir a hora do trabalho profissional e doméstico também é fundamental.

Fica mais fácil para aqueles que já tem um horário de home office definido pela empresa onde trabalham. 

Mas se não é o seu caso, tente não misturar as atividades, ou você poderá se sentir mais cansado e até ansioso.

2 – Encontre o seu equilíbrio

Segundo o professor Golden:

“Um desafio importante que a maioria das pessoas enfrenta quando trabalha em casa é como navegar com eficácia os limites entre sua vida profissional e doméstica, ao mesmo tempo em que continua a ser eficiente e produtivo em seu trabalho.

Existem dois tipos de trabalhadores remotos: os ‘segmentadores’ funcionam melhor mantendo uma distinção rígida entre sua vida pessoal e profissional, enquanto os ‘integradores’ ficam à vontade misturando suas responsabilidades profissionais e domésticas.”

Em ambos os casos, você deve identificar e seguir os limites entre sua vida pessoal e profissional.

3 – Converse com a família

Já que agora você está trabalhando no mesmo ambiente que sua família vive, deve conversar com todos para alinhar expectativas e estabelecer limites.

Eles precisam compreender que na hora do trabalho você está em um “espaço” diferente e respeitar isso.

4 – Levante-se com alguma frequência

Essa é uma dica para manter uma boa saúde física. Com o trabalho remoto, você acaba se movimentando menos, correndo o risco de se tornar mais sedentário.

Lembre-se de sempre fazer pequenos intervalos, levantando-se da cadeira por pelo menos 1 ou 2 minutos se possível.

Pesquisas apontam que ficar somente 30 minutos a menos sentado durante o dia pode reduzir o risco de morte em 35%!

Além disso, esse será o momento de se alongar, o que é importantíssimo para seu corpo.

5 – Mantenha uma boa postura

Uma outra dica “física”: cuidado com a postura ao computador. Sabe quando você chega o pescoço um pouco pra frente pra observar a tela mais de perto?

Uma inclinação de pescoço de 45 graus equivale a colocar um peso de mais de 20 quilos na sua cabeça. É daí que vem toda aquela dor nas costas e ombros.

Enquanto estiver sentado e trabalhando:

  • Mantenha a coluna neutra e reta, sem arquear o corpo demais para frente ou para trás;
  • Mantenha o queixo paralelo ao chão;
  • Ombros, quadris e joelhos em alturas iguais;
  • Joelhos e pés apontados para frente.

Seguindo essas dicas você vai poder trabalhar melhor em casa, mantendo tanto uma boa saúde física quanto mental.

Cuide-se!

E Supersaúde!

Referências bibliográficas:

  • Stallard, Paul, Ana Isabel Pereira, and Luísa Barros. “Post-traumatic growth during the COVID-19 pandemic in carers of children in Portugal and the UK: cross-sectional online survey.” BJPsych Open 7.1 (2021).
  • Study identifies ‘post-traumatic growth’ emerging from COVID-19 lockdowns. Eurekalert, 8 fev, 2021.
  • How Good Posture Benefits Your Health. Live Science. April, 4. 2016.
  • Why good posture matters. Harvard Health Publishing. [s.d.]
  • Biofeedback. Volume 46, Issue 3, pp. 65–71
  • Fique 30 Minutos a Menos Sentado e Viva Maiswww.DrRondo.com

Dr. Rondó Jr. é médico, Cirurgião Vascular com ampla expertise em nutrologia. Especializou-se em Terapias Antioxidantes pelo The Robert W. Bradford Institute, nos EUA, e no Regenerations Zentrum Dr. Kleanthous Gmbh (Heidelberg), na Alemanha. Graduado pela Faculdade de Santo Amaro em 1983. É membro e diplomado pelo American College of Advancement in Medicine. Possui vários artigos publicados em revistas médicas, além de diversos livros.

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