Staying Healthy at Work

Do you struggle with staying healthy at work? 

Most occupations nowadays tend to be sedentary. Spending hours sitting down and slumped over a computer can take a toll on your body - from straining your eyes, neck and back, to poor eating habits.

When you have deadlines to hit and non-stop meetings, health and wellbeing can be the last thing you think about. Therefore, it is important to take care of yourself, you will find yourself happier and more productive. Here are four small changes to your everyday work routine that can make all the difference.

Keeping hydrated ‚Äč

Dehydration can cause fatigue, headaches and make you become sluggish at work. Drinking between six and eight glasses of water everyday can keep you hydrated and active. Always keep a glass of water or bottle on your desk and sip throughout the day. If you're struggling to remember to drink water, try setting hourly pop-up remindners on your phone. 

Having regular breaks 

Sitting down long periods of time can make you feel mentally tired and less productive, therefore it is important to take short breaks away from your desk for a few minutes. By doing this you can help boost productivity, promote wellbeing and relieve back and neck pain. To remind yourself, set a timer to encourage you to stop every 30-45 minutes.

Try to stretch and walk around, there are plenty of stretches you can do to help with stiffness. Try just 1 minute of stetches like forward arm and leg stetches and also shoulder shrugs. Take a look at some desk based stretches here.

Maintaining good posture 

Unfortunately, sitting in a poor position on you chair can lead to pressure on your neck, shoulders and lower back. To help prevent this, try the below:

  • Make sure you are sitting upright
  • Adjust your chair so that your screen is at eye level
  • Feet flat on the floor
  • Ensuring that the font on the screen is large enough for you not to strain your eyes.

You can also swap your chair for a yoga ball. This can improve your stability and balance by increasing your core strength, therefore will help protect the lower back and promote good posture while you work. 

Eating healthy 

Start your busy day with a good nutritious filling breakfast that will keep you energized through to lunch. Try to prepare your lunch meals, this will control potion size and ensure you are eating a healthy meal. Find some quick and easy recipes here.

Furthermore, stay away from indulging in sugary snacks, as these can often make you feel sluggish. Snacking on healthy alternatives, such as, fruits, nuts and smoothies will make you feel more energized, keeps you from overeating and leaves you feeling satisfied for longer.

All of these elements will hopefully help you feel less achey and tired, and more motivated, with improved concentration whilst working.

Staying Healthy at Work