From the BlogSubscribe Now

Don’t forget to take care of yourself

Often virtual assistants get so busy with their clients and their family that they forget to take care of themselves. One of the ways in which virtual assistants sometimes suffer is by packing on pounds. Nicole from “Nicole on the Net” calls it “computer butt” which I totally agree with the term! I laughed when I first read that but I had to agree, that’s what it is. There are many other risks from being sedentary and it’s not just a problem for Virtual Assistants, it can be a problem among anyone who works in a profession that often sits at a computer for long periods of time, many times hours, without getting up and taking a break or getting exercise.

DVT — Also known as Deep Vein Thrombosis, this is a very dangerous and life threatening blood clot usually in the thigh or calf. If you smoke are on birth control pills or other hormone therapy and have a sedentary job you are at higher risk of developing this problem. Many people are afflicted with it after a long flight. Fortunately you can exercise to help prevent this problem.

Simply get up and move your legs, move them while sitting too, even have your spouse help you exercise your legs by moving them for you as you lay on the floor. Turn your feet from the ankles, swing your legs, front to back, and side to side. Keep moving. Try to do some sort of leg exercises even while you’re sitting every 20 minutes. Twice a day go on a 10 or 20 minute walk. If you have pain or heat on your calves, or thighs, see a doctor immediately.

Excess Weight — Being overweight carries many risks which are well known such as: diabetes, DVT, heart problems, back pain, stroke, and other life threatening issues, not to mention a general lack of self-esteem and loss of energy. Fortunately, you can lose weight even if you’re sedentary. It is important to move around due to the issues mentioned above with DVT, but the most important factor with weight gain is diet. You simply need to take in less energy than you use. If your body is not expending energy it will turn to fat. It’s that simple. As we age our caloric needs get less too. Most normal size women should not eat more than 1200 to 1800 calories per day! The only time this goes up is if activity level goes up or the woman is pregnant.

To eat less without noticing try substituting the high calorie foods you have been eating to lower calorie foods that are healthy. Avoid processed foods. Don’t eat white sugar, eat raw, local honey instead. Avoid white flour. Eat only whole grains and honestly you don’t need many. Better to eat more veggies. Substitute brown or wild rice for white or skip it entirely and fill your plate with veggies.  Did you know that your brain uses only glucose as its form of energy? Therefore, it’s important when you are cutting calories to  eat plenty of fruit. Drinking a morning energy drink consisting of fruit, veggies, and spinach leaves will increase your energy more than you can imagine.

Aside from the actions above, drink plenty of water. Drinking filtered tap water is one of the most healthy actions you can take in your life. Switch all your liquid needs to water, and eat lots of fruit which is full of water, and you’ll lose weight and feel better in no time and avoid the problems associated with working as a Virtual Assistant in front of a computer for long periods of time.

Another thing you can do is take a break every 90 minutes to 100 minutes. Set an alarm if you have to. Then, get up and set another alarm for 10 or 15 minutes. Use that time to entertain the kids, dance around the house, vacuum, clean the kitchen or other household task that need to be accomplished. It is amazing what can be done during the day with those 10 to 15 minute breaks. Above all, don’t forget to take care of yourself. No job is worth ruining your health over, even the fabulous job of working from home as a Virtual Assistant.

Losing weight and getting healthy is a top priority for me in 2012. What about you?


About Stephanie Watson

Mom | Wife | Virtual Assistant | Content Strategist
Stephanie has been working from home for over 20 years as a virtual assistant, template bender, and content writer. She's currently transitioning to business coach. You can learn more about her at her website

Speak Your Mind


CommentLuv badge