We all are aware that the two crucial components in a bid to stay healthy are a nutritious diet and basic workout. But with our hectic lifestyles and 9 to 5 jobs may make it difficult to do so. Especially when your job requires you to sit at a desk for 8 -10 hours or even more.
It could thereby be challenging to stay healthy at work as people with a desk job are more prone to health problems because of being sedentary. If your job also requires you to be planted behind a desk for the major part of the day, then you need to take serious measures so that you don’t compromise on your health.
To save you the hassle, we’ve rounded up some amazing ways to stay healthy at work whilst sitting on your desk. Check them out.
Take short breaks to stay healthy at work
Sitting on your desk for prolonged hours can take a toll on your body. It is recommended to schedule short breaks to save yourself from the physical and mental exhaustion from work. Use this time to take a short walk around, look out the window, go to the restroom or stretch a bit. You should stretch frequently throughout the day as it helps to prevent fatigue and strain. The key is to keep your body moving throughout the day.
Ditch the elevators and take the stairs
Not getting time for a workout? Well, here’s a simple tip. Ditch the elevators and take the stairs instead. It’s a great physical exercise and burns more calories than jogging. Yes, you heard it right. It also aids in weight loss and builds muscle tone.
If your office is located on a higher floor; climb the stairs as much as you can and switch to the elevators when you are exhausted.
Hydration is the key to stay healthy all day long. Keep a water bottle (with measure lines if possible) and keep it on your desk. It boosts your energy, prevents dehydration, avoids sleepiness and headaches and keeps you fuller. Plus, it would also give you the chance to walk over to the water cooler a couple of times in the day.
Eat smaller meals
Do you too rush towards the canteen as soon as the lunch hour begins? Hunger could be a roadblock when you are trying to stay healthy at work. The vending machine and cafeteria may tempt you to gorge on unhealthy and junk foods.
To keep a tab on your cravings, try having 4-5 small and healthy meals during your work hours. You can keep snacks like nuts, fruits, granola bars, and crackers on your desk. These snacks are not only healthy, but would also satisfy your taste buds.
Set up walking meetings
Walking meetings is the new trend in workplaces. Ditch the conference room and Schedule outdoor walking meetings which would not only help you grab some fresh air and sunshine, but will also allow you to stretch your muscles a bit. It would also spark creative and fresh ideas which would in turn, enhance your performance.
Meet up with your colleagues
Instead of sitting on your desk, walk over to your colleague’s desk and have lunch with them.
Also, if you wish to email or call them; try visiting them in person. These tips would not only get you moving, but would also help you in engaging in friendly interactions with your colleagues.
Change your commute
It may not be possible for everyone, but switching your daily commute could be an ideal way to stay fit. Walk to your workplace if possible. If your workplace is far, then try biking. If you travel by public transport, then try getting off at a stop early and walk the rest of the way.
Doing a 9-to-5 job can be incredibly difficult, so integrating mindfulness meditation into your day will help you control the tension and anxiety that has built up. Active meditation involves moving your body to get out of your head — dancing, walking, biking, for instance — while passive meditation involves introversion (usually by sitting or lying still) to calm the mind.
A short mental break may sound like a privilege you can’t afford, but it’ll place you in the right mind, helping you handle whatever challenge lies next.
Walk while you talk
It could be difficult to pace around while in the workplace. During this era of technology, phone calls and conference calls can be a critical part of many businesses. Take advantage of this opportunity to get up from your seat and stroll outside. This is a perfect time to indulge in 20-30 minutes of activity every day.
Get adequate sleep
Clocking in late work hours and then reaching the office early next day may take a toll on your sleeping pattern. It’s time to start prioritizing sleep first. Lack of sleep can leave you at severe risk for chronic health issues, and can also affect your work performance. “Sleep is the time the brain cleans itself out. If you don’t get enough sleep, you won’t be able to function properly the next day and you will feel drowsy and exhausted during work hours.
Maintain good posture
Office chairs may be convenient, of course, but they can also contribute to a poor stance which can be really rough on the neck and spine. “While seated at a desk all day, it’s simple to have your back and neck out of the whack. All the nerves flow along the spine.
If all of your nerves are stressed, you can feel a drop in your efficiency.” Ensuring that you have a durable setup, sitting up straight, and aligning your head correctly with your computer screen will help you maintain a healthy spine and staying healthy at work.
It may be boring and overwhelming to function in an office, but there is no need to let it get in the way of keeping a healthier lifestyle. The secret is to do everything in moderation. Healthy work habits are about balancing work and life. You don’t have to avoid having fun or sharing a drink with your colleagues or sacrificing your personal life due to workload.
Keep up with the good habits, take daily breaks to workout, and you would definitely begin to see a change in your overall efficiency and you will stay healthy at work.