Welcome to the world of work; deadlines, meetings, emails and calls. 7-9 hours in a chair in front of a computer, five days a week can take a toll on your body.
Vending machines, happy hours and a comfortable air-conditioned atmosphere: Do not do much healthy habits and before long, you may start wishing you had not eaten that pizza at lunch or that you should have gone to the gym before work.
Here are a few simple tips for staying healthy at work, by maintaining good habits, fitness and sleep.
1. Prioritise on eating well
Have a home-cooked meal that is rich in vegetables and healthy protein, is the best way to stay healthy and energetic. With a home cooked meal, you can control your food consumption much more easily because you control the ingredients. Avoid flopping down on the couch or having instant/ precooked food.
2. Cut down on your coffee intake
Coffee must be the way that gets you going throughout the day but too much coffee can make it difficult to fall asleep at night, and losing sleep is a good way to sabotage your health. If you feel low on energy in the afternoon, skip coffee. Instead, try fruit or juice rich in vitamin C.
3. Keep drinking more water.
Staying well-hydrated is crucial to your productivity, energy levels and your overall health. Water helps you stay alert and refreshed, and promotes clear thinking. Buy a large water bottle that you can keep at your desk and refill throughout the day.
4. Sleep well.
Go to bed earlier because the hours before midnight are far more valuable for rejuvenation than those after midnight as one hour of sleep before is worth two after. By having a regular sleeping pattern you can control your body clock helping to boost your memory, concentration and well-being. When you go to bed, put your mobile phone and laptop away and make sure your bedroom is clean and tidy for a good night's sleep.
5. Try to avoid colleagues who are not feeling well or exhibiting symptoms of illness.
Whenever possible, avoid close interactions with others who may be sick. Wash your hands after spending time at or near the work space of someone who is sick, sneezing or coughing. It is the best for all if sick colleagues stay home to rest and recover where there is no concern of infecting those nearby. Getting ill can reduce your productivity at work.
6. Take breaks while working and get out in the sun and fresh air.
Make sure to get your daily dose of vitamin D by getting outdoors every day. Even on your busiest days, it is important to take a few minutes to step away and regroup. Refresh yourself by going outside and taking a brisk walk around your office building. Or calm yourself from a hectic day by simply sitting and meditating quietly for a few minutes surrounded by nature.
7. Keep a hand sanitizer at your desk.
There are many times when it is best to wash your hands - however it is understandable that during the day, you may not always be able to step away from your desk to do so. In those cases, such as after sneezing or coughing, immediately use hand sanitizer. Keep some sanitizers at your desk, so it can be applied immediately and used in between hand washings whenever necessary.
8. Make healthy friends
Find yourself a partner/group to tag along for exercising. Let them motivate you, and in turn, you can motivate them. Sometimes ill health is a
result of social isolation – the end product of poor social decisions. When people incorporate regular physical exercise into their lives, nearly everything improves.
9. Put it in writing
It is the best to start by making a journal entry or create notes on your phone– think about your previous health, how to improve your current situation, and how exactly you got here. That is the only way you can monitor your progress and see if it actually is working.
10. Stretch yourself
A desk job for 7-9 hours a week can create back problems. A stiff back will worsen your mood and make it difficult to sleep at night. Do not let sitting at a desk get the better of you. Take every opportunity possible to stand up and engage your back muscles. For instance, you can take a phone call while standing up and gently bending your upper body to either side. It is not much, but a good stretch.
Health is a delicate balance, and we now live in a culture of extremes. Only the extremes are reported and focused on. But health is not an extreme. It is about making smart, rational, everyday choices.
A desk jobs can provide a few health advantages over other occupations as you are less likely to be exposed to hazardous work environments. The regular hours make it easier to maintain a healthy sleep schedule. Nevertheless, many people find that their health declines after just a few years in an office. With a little effort, you can achieve a healthy lifestyle while maintaining your 7-9 hours office job.
References
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=23199
http://www.sparkpeople.com/resource/wellness_articles.asp?id=1787
http://blog.paleohacks.com/tips-to-stay-healthy-at-work/#
http://www.lifezette.com/healthzette/5-smart-ways-stay-healthy-work/
https://www.healthstatus.com/health_blog/wellness/stay-healthy-9-5-office-job/
http://abcnews.go.com/Health/ways-stay-healthy-work/story?id=14363408
http://health.usnews.com/health-news/health-wellness/slideshows/8-ways-to-stay-healthy-at-work
