By Brie Weiler Reynolds

Whether you’re already working in a flexible job or you’re trying to land one, your health, wellness, and fitness are important. Both as a job seeker and a professional, staying healthy and paying attention to your well-being will serve you well over the long-term of your career and your life.

Of course, saying you’re going to eat healthier or work out more and actually fitting it into your routine are two different things! Even with a flexible schedule, putting yourself first sometimes falls to the bottom of your priority list.

So, we talked to 18 people already working flexible jobs and asked them for their tips on making time for health and wellness while working flexibly. Check them out!

18 Health, Wellness, and Fitness Tips for Flexible Workers

1. Change Your Habits One Small Step at a Time
“It has taken me a while to build some healthy habits, but I started taking on small challenges every month, and eventually, several started to stick. Weekly meal planning, daily mindfulness meditations, and always keeping a bottle of water nearby have been my lifesavers! Now, I just need to work on a way to work out more often!”

2. Shrink Your Tableware
“Eating on a salad plate helps reduce overeating on the plate overall, but try eating with a smaller fork. I’ve seen and used one as small as a cocktail fork. This trick encourages many good habits. It forces you to slow down, so you register the full feeling earlier. It forces you to take smaller bites, which encourages more chewing and better digestion. It also prolongs the consumption of the amount on the plate, so you are less inclined to go back for additional portions.”

3. Use This Simple Mantra
“Eat what your body asks for and move more than your mood demands.”

4. Find a System for Productivity
“I have recently started using the Pomodoro Technique to help me power through distractions, hyper-focus, and get things done in short bursts while taking frequent breaks to get up and move around. The result is greatly improved productivity during focused work sessions that can be maintained through effectively managing distractions and taking regular breaks.”

5. Say Cheese
“Smile. I love doing it. It makes me feel and look good and can be done any second of the hour. It can be applied with any individual or group fitness and health plan. It’s so simple and satisfying.”

6. Take a Deep Breath (or Five)
“Breathe deeply several times with my eyes closed. I find this releases stress and tension in my shoulders and neck and allows me to get centered and really ‘smell the roses.’ I always feel more refreshed after three to five deep breaths.”

7. Cut Out the Sugar
“Eat the least amount of processed sugar possible. Our bodies weren’t meant to absorb processed sugar. It causes inflammation, zaps our energy, causes mood swings, is being identified as the cause of many diseases, and so much more. Reducing sugar will help people have more vitality to accomplish what they want in life, will leave them without brain fog, will help them jump out of bed and be less irritable, and will likely reduce some of the health issues they might have been having.”

8. Stretch It Out
“Every day, I take the time to stretch! I find that working out the kinks helps with managing stress levels and mind clarity.”

9. Challenge Yourself
“I keep my mind healthy by constantly challenging myself to do better. If there is something that anxiety is holding me back from doing, then I work on that.”

10. Have a Quick Morning Routine
“Two glasses of water with freshly squeezed lemon and a five-minute meditation. Focus on breathing. Begin your day feeling refreshed.”

11. Adopt a Pet
“My wellness tip is to rescue a dog or cat. ‘Rescues’ somehow know that you saved them. They become your best friend and never let you down. They live to be close to you. Their job is your well-being!”

12. Ditch the Tech
“Disconnect. Take time each day to take a walk without your device. It is amazing how much stress is caused by being connected all the time. Even if it is a 15-minute break, try to get outside daily without your device or have it turned off and enjoy the moment.”

13. Be Present
“My best tip is to be in the moment. Enjoy your life as it is right now, not looking forward to what it will be, or pining for or regretting what it has been.”


14. Take Breaks and Move
“I try to remember to stay in motion as much as possible because it’s the not moving that’s not good for us. The movements can be as simple as reaching up with each arm to pick imaginary apples from a tree, lifting each leg and making circles in the air with your feet, doing shoulder rolls, turning your head to look over each shoulder, etc. What’s most important is that we remember to move often.”

15. Find Inexpensive or Free Ways to Pamper Yourself
“For those of us who may be currently seeking out that next career opportunity or assignment and needing to look and feel our best, I highly recommend seeking out training colleges, local business startup groups, social media groups, and communities that are full of students [and] freelancers that are seeking out people to train their skills and services on at no or low cost. This is a great way to still be able to treat yourself and keep up with your personal beauty and health regime whilst also giving back by supporting a young trainee or independent professional. Who can resist a pampering session or new style for free?!”

16. Choose Movement Over Stillness
“As the third generation that I know of with rheumatoid arthritis (RA) in my family, I know that always being active is important. Eat chocolate, but make it dark and do it while watering the plants. Take the stairs instead of the elevator. Pick at least one thing a day that will strengthen your bones.”

17. Talk to a Loved One
“I call someone I love, family or friend. One phone call a day, even for a few minutes. It refuels my energy and well-being. It helps me get rid of the guilty feeling of not having time to tell people I love how important they are.”

18. Pack Your Lunch
“Always, no matter what, pack your lunch! If you don’t meal prep and pack your lunch, you are more likely to eat something unhealthy! This is something I do every day to keep myself on track!”

Flexible Work for Your Health
One of the primary reasons people look for a flexible job is to find work-life balance. And while that balance can include spending time with family or pursuing hobbies, it’s equally important to make time for your health and wellness. Even if it happens in five-minute bursts, taking care of you is a first-rate advantage of flexible work!