Contributed by – Healthians Team
A typical workday involves long hours where an employee has to spend all day sitting and working on a computer. Eyestrain, back pain, headache, stiffness, weight gain and postural defects have become common in those with desk jobs. Sitting for long hours is linked with various health concerns as it can cause obesity which in turn is the root cause of many chronic illnesses like heart diseases, increased blood pressure and high sugar levels. Although engaging in physical exercises can help in preventing the health issues but after 8 hours of work, it is hard to incorporate workout routines into the schedule. However, there are certain ways to improve your health at work. Adding a few changes into your lifestyle can certainly add to your health and will also make your working hours a little more joyful.
Read on to know the top 5 ways in which you can improve your health at work.
Clean eating
Skipping breakfast and eating junk for lunch has become a tradition for 9-5 employees. Office goers find it hard to maintain a healthy diet as munching on junk throughout the day is a common practice. This is only adding to their health trouble. With the little planning and self-control, you can get rid of this habit.
Maintain a stash of fruits and nuts on your desk. Whenever you feel hungry, drink a glass of water, as, many times when we are thirsty our body sends the signal in the form of hunger. If you still feel the need for eating something, eat those fruits and nuts instead of the junk. Try to wake up early in the morning to prepare your breakfast and pack your lunch. You can also start preparing your meal plans for the coming week as it will save you from last moment tension when you are in a rush. Habits cannot be changed in a day but with consistency, this will certainly become your routine.
Drink water
Drinking water is just like having an inside shower for the body. It helps in flushing out the toxins from the body and maintains hydration level. Minimum 8 glasses of water per day are important. Since it also provides a sense of fullness, it will prevent you from over-eating.
Keep a water bottle on your desk and set a reminder on your phone. Instead of taking small sips, drink almost a glass of water at once. Keep a count of how much water you are drinking. If you do not like the taste of water, you can infuse it with fresh fruits like orange, strawberries or apple to add the taste and health benefits. Fresh fruit juices and watery fruits like watermelon and cucumber are also great to increase your water intake.
Physical movement
Office goers find it hard to maintain workout routine because of their hectic work schedules. Sitting for long hours can make you obese and vulnerable to a lot of serious health issues. However few alterations in the way of living can do the job of keeping you physically active.
Make it a routine to not sit right after having lunch. Walk for at least 10-15 minutes before returning to the desk. Small breaks in between and roaming around for a few minutes can also help. If you have to make phone calls or have a meeting with a colleague, do it while walking around. Avoid elevators and make stairs your friend, to add a little cardio into your day. Consistently maintaining these small habits can give you big results.
Check your posture
Most of the people who work on computers all day slowly get drawn towards the screen. They stretch their neck forward which makes them vulnerable to spinal injuries. Tension Neck Syndrome, Spondylitis, Carpal Tunnel Syndrome are a few other reasons to worry about the posture.
To maintain a good posture, you have to be conscious of it. Sitting in an upright position is the best way. Knees and ankles should not be crossed and feet should be kept flat on the floor or on the footrest. Some desk exercises like making a fake double chin can help provide support to the neck. Correct posture will maintain your spinal health and will reduce muscle strain.
Stress management
Targets, deadlines and clients can cause stress. Though a little bit of stress acts as a motivator and helps in performing well, too much of it can become dangerous for health. Frequent headaches, body pain, appetite changes, difficulty in sleeping and mood swings are all symptoms of stress.
Recognize the stress symptoms and act on them fast. Deep breathing, meditation, yoga, aromatherapy are few methods to relieve stress. Vacations, talking to your loved ones and spending some quality time with them can also work as a stress buster. Pursuing a hobby can also do the trick. Make a schedule in which you get to do what you love like reading, singing, cooking every day. This will keep you stress-free.
Your working hours are the most active hours of your day and they make up a major portion of your life. A lot can be done in these hours to make your life healthier and happier. A little modification here and there in your schedule can do wonders for your physical as well as mental health. Everyday you have a chance to adopt these simple ways to improve your health at work and make your day more productive.
