Work. It can be physically and mentally draining. Furthermore, spending eight hours a day in the same exact spot doing the same exact thing can lead to health problems down the road. There are small steps you can take everyday to avoid the aftermath of your nine to five.
Utilize Your Drive to Work
Some of you may commute 15, 20, or even 60 minutes to work everyday. What do you do with that time? How do you prepare for your day? It’s a great idea to take advantage of this time and listen to motivational speeches or podcasts. A great day starts with a healthy mind and a positive attitude. This is one way to get there.
Photo Credit: Amy Selleck https://www.flickr.com/photos/amyselleck/
Come Prepared With Healthy Food and Snacks
Giving your body the nutrients it needs throughout the day is essential for having energy and focus.Wake up a little earlier and prepare yourself a healthy lunch. If you need ideas for quick, healthy lunch options, click here.
Make a to-do List
Start everyday off with your goals in mind. What do you need to get done today? Jot it down on a piece of paper or a planner and get it done. You can use this time to plan out what you’ll do after work to be productive as well. Read a book, learn a new skill, or go to the gym. Which brings me to my next point:
Be as Active as Possible Outside of Work
You won’t always have time to go for a walk during your lunch break or lift a dumbbell while you’re on the phone. Make working out and being healthy a priority that is worth your time after work. Go to the gym. Take your dog on a walk. Do what you need to do to get your exercise in and develop a habit of doing so.
Photo Credit: Victor
Track Your Caloric Intake with My Fitness Pal
My Fitness Pal is a free app that allows you to track the calories you take in throughout the day. Once you download it on your phone, you can access the “diary” where you can enter every food you eat. There is also a scanning feature, so you can scan the barcode on your food or drink and the calories will automatically come up. I use this app every single day.
Walk Whenever Possible
Get away from your desk as much as you can. Try doing a walking meeting or walk to the bathroom that’s farther away.
Practice Good Posture
If you don’t make a conscious effort to have good posture, it can lead to back and neck problems later on. Try sitting up straight with your elbows at a 90 degree angle while typing, your hips as far back on the chair as possible, your knees bent at a 90 degree angle, and feet flat on the floor.
Photo Credit: Josh Hallett
Take Phone Breaks
That’s right. Pull out your cell phone and browse your favorite websites for five to ten minutes. Researchers at the National University of Singapore found that web browsing re-energized employees and even increased their productivity, according to ABC News. It also lowered mental exhaustion and boredom. You’re welcome.
Know Your Limits
It’s important to know when it’s time for a break. Working on the same project for hours on end is very draining, so take a moment to stretch or… pull out your phone (you’ve been paying attention)!
Use Vacation Time
Eventually, you will need to take a few days to recharge and refocus. Use your vacation time and use it wisely. Take a three day weekend and spend some time outside. Go on a road trip with your family. You’ll come back to work refreshed and ready to go.
I hope these tips on how to stay healthy in the office help you in some way. Remember that physical and mental health are extremely important when it comes to productivity and success.
Share this post with your coworker who needs to hear it and be sure to follow our blog for notifications on when we post! Also, how do you stay healthy at work? Let us know in the comments!