Fit and focused in your home office:

Working from home or in hybrid models has long been part of everyday working life for many people. However, the freedom to work flexibly also brings challenges: less exercise, irregular breaks, constant availability, and the blurring of work and private life. At the same time, mobile working offers enormous opportunities to actively improve your health and remain productive in the long term.

In this article, you will learn how simple, everyday routines can help you stay healthy, focused and balanced – and why this is an important building block for professional success and a sustainable career.

Why healthy routines are so important in mobile working

When working from home, there is no commute, no walking between meeting rooms, and many people spend most of the day sitting down. This not only affects the body, but also concentration, energy levels and well-being.

Clear routines help you to create structure, reduce stress and increase your productivity. At the same time, they promote mental strength – a decisive advantage in modern working life.

1. Exercise as a source of energy: small impulses with a big impact

Sitting is considered the new smoking – that's why regular exercise is crucial.

Here's how to easily incorporate exercise into your day:

• Micro-breaks every 60–90 minutes: stand up briefly, stretch, roll your shoulders.

• Active meetings: conduct internal consultations as ‘walk & talk’ sessions.

• Mini workouts: 5 minutes of squats, climbing stairs or a short mobility video.

• Make your workplace varied: work standing up or change your seat from time to time.

Just a few minutes a day improves posture, circulation and concentration.

2. Healthy eating in the home office – without much effort

When working from home, it's easy to reach for quick snacks or eat irregular meals. With good preparation, you can avoid energy slumps.

Effective eating routines:

• Meal prep: Cook healthy meals in advance and prepare them for several days.

• Conscious lunch break: Eat away from your desk – this aids digestion and mental relaxation.

• Choose snacks wisely: nuts, fruit, yoghurt instead of chocolate & co.

• Drink enough: place a full glass of water at your workplace.

A balanced diet not only supports your health, but also your focus and performance.

3. Strengthen mental health: structure, breaks & boundaries

Mobile working often leads to blurred working hours. This makes mental stability and clear boundaries all the more important.

How to achieve mental balance:

• Fixed start and end times: Define when you start and finish work.

• Make conscious use of breaks: Go outside for a moment, open the window, breathe – take real micro-breaks.

• ‘Close your workplace’: Close your laptop, tidy up your workspace and turn off the lights when you finish work.

• Establish rituals: e.g. a short breathing exercise, making tea or a mini meditation.

These small routines signal to your brain when work begins – and when it ends.

4. Work ergonomically: small adjustments, big impact

An incorrect sitting position can lead to tension or back pain in the long term. With a few optimisations, you can make your workplace significantly healthier.

Tips for an ergonomic set-up:

• Screen at eye level

• Sit upright, shoulders relaxed

• Feet flat on the floor

• External keyboard and mouse instead of laptop touchpad

• Ergonomic accessories such as seat cushions, laptop stands or footrests, if necessary

Many employers provide ergonomic work equipment – ask them specifically about this.

5. Social connection despite distance: maintaining relationships in a hybrid everyday life

Good teamwork is also important when working from home.

Here's how to stay in touch:

• Regular team updates

• Virtual coffee breaks

• Open communication in the event of bottlenecks or uncertainties

• Take advantage of face-to-face meetings when you are on site

Good communication strengthens team spirit, trust and your long-term career success.

Conclusion: small routines, big impact

Healthy routines when working from home or in hybrid working models are not a luxury, but crucial for your performance, well-being and career. Exercise, clear structures, mental breaks and an ergonomic workplace create the basis for energy and focus – day after day.

If you want to actively shape your professional future, it's worth taking a look at our current job vacancies. There you will find positions that support flexible working models and fit your lifestyle. And with our CV designer, you can prepare your application professionally in just a few minutes.

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