Working can cause havoc on the body, from stress eating at the end of the day to being too tired from working all day to exercise. How is a person supposed to be fit when they spend 75% of their day sitting? It can be hard to find a balance of a healthy life and work life, but we promise it’s possible! Read our top 10 tips for staying healthy at the office, and you’ll be feeling less stressed and much healthier.
- Get moving at least once an hour: Sitting for 40 hours a week is nowhere near healthy. Sometimes sitting for long periods of time can’t be avoided, so make sure you’re getting up at least once an hour to get your blood flowing.
- Clean your workspace: Think of all the germs that are currently sitting on your mouse and keyboard; everything you’ve touched during the day is sitting on your computer right now. Gross! Make sure to wipe down your desk daily with a disinfecting wipe to disinfect your workspace and reduce your risk of getting sick. Also, make sure to have an organized desk; having papers and documents scattered everywhere will make your mind a mess, so stay organizers with dividers and trays to your head and work in place.
- Drink lots of water: When you’re sitting all day, so are your muscles. When your muscles aren’t being constantly active, you lose them and start a slow cycle of becoming unfit. Make sure to drink plenty of water at work to help energize your muscles and keep them on their toes. Dehydration caused by not drinking enough water will also make your head hurt and feel fuzzy, which will keep you from working at your A game. Drink at least 8-10 glasses a day to stay healthy and feeling good.
- Cut out fried foods: There’s nothing worse than eating a couple pieces of fried chicken, then going and sitting in bloated discomfort for 4+ hours. Fried foods are loaded in fat, calories and salt. They can even lead to serious health problems like type 2 diabetes and heart disease. Avoid these issues by eating light and filling foods at lunch, like a chicken salad or tuna wrap.
- Make sure to be active outside of work: Think of all the physical activity you’re missing out on when you’re sitting at a desk all day. To make up for the light activity you engage in during the day, get in an hour of exercise at the gym when you get off work. Not only will you be fit and healthy, but your mood will improve tremendously at work with your endorphins pumping.
- Boost your immune system: Remember those snotty-nosed kids when you were in school, and your parents always telling you to wash your hands after touching nearly everything? Germs are everywhere and will attack your immune system and run you down with the flu the day before your presentation, so keep your immune system running smoothly by keeping it healthy! Drink lots of vitamin C if you’re starting to not feel good, and eat lots of fruits and veggies with antioxidants.
- Be social: Just because you’re in a cubicle all day doesn’t mean you have to be a loner! Socializing is a crucial aspect of your health, so get to talking! Starting small talk at work can sometimes be awkward, so try bringing up topics you know everyone is in the know about (“So are you watching the World Series when you get home? I can’t believe the Astros made it so far!”). Talking with people at work can help fight off depression, and make you look forward to going to work.
- Invest in a “standing desk”: Studies have shown that sitting most of the day increases your risk of diabetes, so why not stand while getting your work done? Don’t go from 8 hours a day of sitting to standing all day, because you will tire yourself out and your productivity will decrease. Start by standing every 20 minutes, and gradually build yourself up to standing half or all of your shift!
- Sit straight: Your grandmother wasn’t kidding when she said you need to sit up straight. Slouching at your desk and always hunching your back can mess up your posture permanently. Not only that, but research has shown that slouching may influence a person’s thoughts and feelings, whether that be positive or negative. While you’re sitting at work, focus on straightening your back.
- Avoid eye strain: We’re so used to staring at screens all day, we don’t even think about the negative consequences it can have on our eyes. Studies have shown that eyestrain occurs in 50-90% of computer workers. To avoid becoming another statistic, practice keeping your eyes fresh and healthy by getting a routine comprehensive eye exam, where your doctor can nip a problem in the bud as soon as it happens. Also, make sure to have proper lighting at your desk: if your surrounding area is too dark and your screen is up high, this can cause severe issues with your eyes.
