Working in an office can be challenging when trying to maintain a healthy lifestyle. From sitting all day to consuming too many unhealthy snacks, it’s easy to fall into unhealthy habits.
However, there are strategies you can follow to stay healthy while at work. Here are ten ways to stay healthy in the workplace:.
1. Take Breaks to Walk Around
Sitting in the same position for prolonged periods can lead to poor posture and numerous other health issues. To combat this, set reminders to take ten-minute breaks every hour or so to stretch your legs and walk around.
You could even suggest walking meetings with colleagues to get everyone up and moving.
2. Stay Hydrated
It’s easy to forget to drink water while busy at work. However, dehydration can lead to headaches, fatigue, and impaired cognitive function. Combat this, by keeping a water bottle at your desk, and trying to consume at least eight glasses a day.
You can even switch it up by drinking sparkling water or tea to keep things interesting.
3. Prioritize Healthy Snacks
Snacking can get out of control when we are grazing on unhealthy options like candy or chips all day long. Instead, bring nutritious snacks like fruits, veggies, and protein bars to keep your energy levels consistent and cravings at bay.
4. Customize Your Workspace
Creating a comfortable and ergonomic workspace can significantly impact your health. Invest in an adjustable chair, monitor, and keyboard to reduce eyestrain and back, neck or wrist pain.
Use an anti-glare screen where necessary and adjust the light level and color temperature to suit your preferences.
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5. Make Time for Exercise
It’s crucial to schedule physical activity into your day, even when working long hours. Working out can boost your energy levels, reduce stress, and improve mood. You can join fitness classes, a gym, or even take the stairs instead of the elevator.
Consider downloading a fitness app to track your progress and remind you to exercise.
6. Regularly Clean Your Workspace
Cleaning your workspace can contribute to improved health and reduce the risk of illness. Use disinfecting wipes to clean your desk, keyboard, mouse, and phone daily. You could even invest in a plant to brighten up your workplace and improve air quality.
7. Implement Good Posture
Slouching over your computer can lead to back, neck, and shoulder pain. To combat this, sit upright and keep your feet flat on the floor. Adjust your chair to suit your needs, use an ergonomic keyboard, and use a monitor that aligns with your eye level.
8. Socialize with Colleagues
Working long hours alone can lead to feelings of loneliness and isolation. Schedule a lunch date with a colleague, plan team-building activities, or even eat together regularly. It can improve productivity and help improve overall well-being.
9. Get Enough Sleep
Sleep is critical to overall health and wellbeing. Make sure you’re getting enough sleep to function during the workday.
Try to sleep at least seven hours per night and ensure your bedroom is conducive to sleep by blocking out any light and noise distractions.
10. Practice Mindfulness
Stress in the workplace can lead to various health problems such as high blood pressure and depression. Practicing mindfulness techniques, such as deep breathing, meditation, and yoga, can help manage stress levels and improve mental well-being.
