How To Set Up A Healthy Home Office
words by Helaina Lungu

We are all about creating an improved work-life balance at BOTANIQ, so we wanted to create a quick basic guide for creating a healthy work environment.


  • Computer monitors – position your screen in a space with soft, indirect, white lighting as it’s shown to reduce eye strain. Also, ensure your monitor is positioned at eye level to avoid neck strain.
  • Laptops – avoid resting your laptop on your lap or positioning it in a way where you are arching your back or twisting your body over long periods of time.
  • Desk chairs – investing in a high-quality, adjustable, ergonomic desk chair will be the best thing you ever do – trust me. It’ll save you lots of time at the Chiropractor!
  • Stand-up desks – another furniture piece worth investing in is a good quality stand-up desk. Even with the most ergonomic desk chairs your back/neck/shoulders can stiffen over long periods of time sitting at the computer.


One of the most important things you can do when working from home, especially if you plan to work full time, is to maintain your routine. It sounds silly but completing small tasks like making the bed, brushing your teeth, doing your makeup & hair, dressing up, and creating a schedule for everything can help you avoid feeling/becoming lazy.

healthy eating

Eating healthy can be a lot easier when you work from home because there is no need to pre-prepare lunches in the mornings then rush out of the house! However, it is still important to plan your meals in advance to maximize productivity and not be tempted to skip lunch or choose foods with little nutritional value. But I’m sure I don’t need to tell you that!

regular exercise & stretching

Even with a stand-up desk, it is essential that you move your body for at least 30 minutes every day. Or why not commit to losing those extra kilos now you have the extra time? Regardless of whether you hit the gym or not, it is advisable to stretch your body and perform some simple eye exercises every hour or so.

create time for breaks

One habit that I created after years in sales, running around like a headless chook on an empty stomach is to schedule breaks into my calendar. It forced me to avoid booking appointments or running over my lunch/tea breaks. I recommend you give it a try if you are also a regular offender.

privacy & boundaries

When creating a workspace at home, especially if there are animals or children at home, it is recommended to create boundaries around when they have permission to enter the room. We require that online consultations are completed in a quiet, private space. We want the client to feel as comfortable as possible discussing sensitive health topics. If noise is an issue, you may want to consider investing in a pair of high-quality, noise-cancelling earphones or headphones.

internet connection

As we are 100% online at BOTANIQ it is an essential requirement that you maintain a strong internet connection. Some suggested tips for improving the connection includes moving the router, creating a strong WIFI password to prevent unauthorized users, opting to use an ethernet connection instead of WIFI/Broadband, and asking housemates to avoid downloading large files, live streaming/gaming, or using multiple devices while your working online. Speak to your provider/s for detailed technical advice.

green space

An easy way to create an inviting and relaxing work environment is to add some green foliage! Studies found that simply surrounding yourself with green plants in the office or facing your desk towards an outside-facing window can help reduce work-related stress. Some plants also help filter the air, thus helping to detox your workspace too. Couple that with some soy candles and you’re all set!

keep it cleaner

Maintaining a clean and organized office space can help improve productivity and reduce stress levels. It doesn’t hurt to wipe down your electrical equipment and desk every once in a while to prevent the spread of germs/pests. For hard surfaces, you can opt for a natural antibacterial cleaner. For the computer, phone, and devices use a lint-free cloth or can of compressed air to clean away excess dust.

EMF hygiene

Unfortunately in an online space, we don’t have the luxury of avoiding EMF exposure altogether. However, there are ways to reduce EMF symptoms. Some simple suggestions include: – Choose hard-wired ethernet cables instead of wireless, wherever possible – Avoid the use of cordless phones, headsets, mice, printer, keyboard, baby monitors, or home entertainment systems – Avoid working within 2 meters of Smart Meter panels and power boxes – Keep computer hard-drives at least 30cm away from your person, and laptops at least 10cm away from reproductive organs – Reduce the length of time on the phone, and try to keep conversations under 30 minutes – Use hands-free or headphones when speaking on your mobile phone. If you use headphones, ensure they are not Bluetooth connected – Avoid keeping your mobile phone close to your body – To reduce exposure to WIFI or Bluetooth, switch devices to airplane mode when not in use – Be aware of mobile phone towers in your area. Ideally, they should be located at least 400 meters away from your home/work. – Increase consumption of antioxidant-rich foods, herbs, and supplements to help protect your cells from EMF-induced oxidative stress

sunlight & eye health

Take a break from being indoors and swap it for a walk or lunch outside every 1-2 days. Exposure to natural sunlight is beneficial for overall health and wellbeing, as you know. You may also want to consider trying blue light glasses as they may reduce eye strain, glare, and headaches associated with long hours in front of a screen. Speak to your Optometrist for personalized advice.


Are you a health professional that can offer your services online? We are currently looking for like-minded holistic professionals whose values align with ours. Read more about our online Clinical Careers opportunities today.

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Words by Helaina Lungu

Words by Helaina Lungu

Helaina is a passionate and experienced practitioner who has qualifications in naturopathy, weight loss consulting, and personal training. Her experience includes educating the community and practitioners alike about the benefits of and the latest trends in the natural medicine industry. In the past Helaina has represented some of the biggest natural health brands in Australia, like Bioceuticals and Metagenics, before founding The Botaniq in 2020. Her particular fields of interest include weight management, digestive, and mental health. In her spare time, she loves to listen to music, go for long drives, head to the beach, and go for a walk with her beautiful pug.
1 Comment
  1. Dr. Medini Kagali

    Interesting read, very few people actually talk about how important is to have a healthy working environment. Having said this I also highly believe in maintaing good posture to avoid spinal conditions due to long term sedentary work lifestyle. Also, a few home plants wouldn’t harm if it is work from home situation which it currently is! Overall enjoyed reading this piece of writing.