Most of us spend 1/3 of our time at work. This is particularly so if you have to clock for 8 hours every day. Spending such amounts of time at work makes it easy for one to forget and even overlook the essentials if staying healthy. Whatever your job is, you can still maintain a healthy lifestyle and produce more, if not better, results. Here are a few tips on how:
- Learn to sit properly
Technology has revolutionized how we work today. 80% of the tasks can be handled from behind a computer screen. This, however, means one has to remain seated for extended periods to get work done. However, using the wrong chair can put you in a sticky situation leading to back pains, discomforts, and upper limb disorders. It is thus, for this reason, you need to make a habit of sitting in the correct posture. This is only possible if you:
- Invest in a comfortable chair: A comfortable chair will make it possible to maintain the recommended posture while you work. To do this, you need to adjust it to the correct height and ensure your forearms and wrists are perpendicular to the floor. The elbow should thus form an L-shape.
- Leave 6inches between your wrists and the desk. This makes typing much easier, especially if you have lots of typing to do.
- Use a footrest if possible: Your feet should rest flat on the floor.
- Ensure the top of your computer screen is on the same level as your eyes.
2. Exercise (Stay Active)
It can be a bit challenging to stay active if on a desk job. With a bit of creativity, you can get moving and exercising in no time. One way to do this is to offer to serve tea to other members of staff. This alone allows you to get moving, a welcome treat/break from your desk. You could also choose to use the stairs instead of the elevator for improved action.
- Take Care Of Your Mental Well Being
A healthy mind is vital for your overall well being. This is why you need to ensure your mental wellbeing is in the best condition possible. One way to do this is to avoid stress and anything that makes you agitated. Stress levels can build up when you have a lot to do, especially when on a tight deadline. Learning to keep your stress levels in check can, however, help prevent the worst from happening. Here are a few tips how to maintain/improve your mental wellbeing.
- Make the most out of every moment: Staying positive while in the workplace will go a long way in preserving your mental wellbeing. Take any advice or directions your supervisors give positively too.
- Maintain a health work/life balance: Your life mustn’t revolve around work all the time. It would help if you learned to balance your personal life and work by balancing the same properly. Set aside times when you can spend in the company of family and friends, and times when you should be working. This will go a long way in promoting mental health. Life will also be more fun this way.
- Avoid bringing work home: While checking work-related emails while at home might be OK, trying to get some work done at home (unless absolutely necessary) isn’t. It thus would be advisable to put your laptop or phone away when having a good time with family and friends.
- Take a break between tasks: Staying glued to your computer screen or desk for extended periods can trigger increased stress levels. Make a habit of taking at least 5-minute breaks between tasks to avoid mental fatigue.
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- Keep Your Workspace Clean
A cluttered and dirty workspace can trigger increased stress levels; another reason you need to ensure your desk, and workspace, are as clean as possible. Although you might know this already, your phone, mouse, and keyboard can hold 400 times more dirt than the toilet seat. It thus makes perfect sense to keep your workspace clean at all times. You can do this by:
- Keep your hands clean. Wash your hands or use a sanitizer to prevent bacteria spread around the workplace. This is especially important if sneezing or coughing.
- Clean your computer keyboard, mouse, and phone regularly.
- Avoid snacking or having your lunch at the desk. Identify a spot with fresh air or a nice view of the streets to have your lunch at.
- Avoid Sweet Treats (Junk Food Included)
Working from the office can lead to a sedentary life and even start binging on fast foods. Most of these processed foods pack tons of calories and trans-fats. These can cause you to gain weight in no time. That said, you might want to skip that chocolate bar or lunch bar offered by a friend and go for a healthy snack instead. Swap the sweet treats with fresh fruits and whole foods for the best results.