Research tells us that one of the worst things you can do for your health is to spend all day sitting at a desk. Yet, for many people, there is no other option
The good news is that while sitting all day does increase the likelihood of a variety of diseases, it is possible to make to avoid these issues by using these tips for staying healthy at work.
1. Start With Breakfast!
One of the simplest tips for staying healthy at work is simply to have breakfast. It has been called the most important meal of the day for good reason. It replenishes the nutrition your body has used overnight and will actually help you to start the day feeling good.
2. Consider Your Posture
There are two elements to posture that will help improve your health at work. The first is to sit correctly. That means feet flat on the floor, back straight, and shoulders relaxed, and screen at eye level.
But, the second recognizes that adopting the correct posture can be difficult. Focus on doing it for short periods and simply be comfortable the rest of the time.
Before long you’ll be sitting correctly all the time.
3. Try Standing
An increasingly popular and effective way to improve your health at work is to get a standing desk. This allows you to stand some of the time and sit the rest. Creating balance helps your health and you’ll find it is easy to switch between the two throughout the day.
4. Exercise When You Can
You probably know that you should be aiming to exercise for 150 minutes a week. That means exercise that elevates your heart rate. But, if you are looking at hacks to stay healthy at work you need to look at ways of incorporating movement into your daily routine.
That means getting up from your desk every hour to walk around the room or climb the stairs. You can even do stretches and other exercises at your desk. Simply doing something every hour will help.
5. Keep Lunch Light
Breakfast is the most important meal of the day. However, lunch is also important and it gives you the fuel to manage the afternoon. Taking lunch also means you are not working which is good for your health.
However, you should stick to a light lunch, eating too much is likely to leave you feeling sluggish, less inclined to focus on posture and other hacks to stay healthy at work, and more likely to gain weight.
Don’t forget, the best approach is to avoid processed foods. These are full of sugars and are likely to cause weight gain and associated health issues.
6. Break Regularly
Simply stepping away from your screen for a moment can help you physically feel more alert and focused. It is also good for your eyes. Staring at a screen all day can be detrimental to your eyesight and potentially give you headaches.
Take breaks from the screen to protect your eyes.
7. Avoid Sick Colleagues
If a colleague is sick then you should avoid contact with them unless you have no other option. This isn’t being nasty. You are simply looking out for your own health. The more infections you get the weaker your immune system is likely to become, making it harder to fight off serious illnesses in the future.
Likewise, if you are ill, it is best not to be a superhero and simply stay home for the day.
8. Set reasonable Targets
When your boss gives you an abundance of work to do it is easy to get your head down and keep going until you deliver. The problem is that you won’t be setting realistic targets regarding what you can achieve. At the same time, your boss will expect the same, or more again.
You need to be realistic about what you can do as this will lower your stress levels. When you’re stressed your body releases cortisol which prepares your body for fight or flight. It also inhibits the production of other hormones.
Chronic stress is linked to an increased likelihood of age-related diseases. Taking simple steps now to reduce stress will be worthwhile.
9. One Long Day At A Time
There are times when you need to do a long day to get the work done. However, you should avoid doing back-to-back long days. The human body needs rest, this is when it recuperates and repairs itself. Depriving it of the opportunity to do this means you are more likely to feel exhausted. This often leads to a host of health issues.
Looking after yourself is paramount to staying healthy and enjoying life now and in the future. Although it is easy to fall into bad habits, it is also easy to make a few adjustments and improve your health. Start using these tips for staying healthy at work today and you’ll soon see the difference.