Sitting at your desk and staring at your computer screen for over 40 hours a week isn’t really something that contributes to your overall well-being. In fact, it can easily take its toll on your health. But what happens when this is a part of your job description and you can’t possibly avoid spending those eight or more hours a day in your office? Take a look at these tips for office workers and find out how you can maintain your good health, despite your work requirements.
Rethink how you travel to and from work
If you’re tied to your chair at work and you don’t move as much as you’d like to, try making up for it by choosing a better way to get to work and return home. If the distance between home and work is a reasonable one, you should walk. In case you’re worried that walking would take too much of your time, you can ride your bike to work instead. However, if you live too far from your office and neither of these two options works for you, you can get off your bus or train a stop or two earlier, or park your car a couple of blocks away from your office building. That way you can take a stroll before and after work. Another thing you can do is stop using the elevator. Of course, if your office is on the 57th floor, it’s highly unlikely you’ll dismiss the elevator as a means of getting to work, but you can still walk several flights of stairs every day to stay in shape.
Learn all about the dangers of sitting
It’s much easier to avoid all the conditions and diseases an office job can lead to if you know exactly what they are. That’s why you should do your homework and find out what some of the most common health issues of office workers are. Furthermore, you should visit your doctor and get a full checkup, so that you’re aware of your own physical and mental state. That way you’ll understand better precisely what you should pay special attention to. For instance, some of the biggest health concerns of workers who sit most of the time include Carpal Tunnel Syndrome, lower-back pain, obesity, heart disease, colon cancer and others. You should also find the information on what you can do in case you develop a serious health issue due to your working conditions, or if a pre-existing issue is worsened by your work duties. When something like that happens, you should consult a trustworthy compensation lawyer and make sure you make a claim if there’s grounds for one. This can also include any injuries you sustain on your way to work, or even stress-related ones, which is why it’s essential that you’re always well-informed.
Increase physical activity
No matter what your job is and how important it is that you’re at your work place constantly during office hours, there is always some room for movement. For instance, if you have a desk which can be transformed into a standing one, you can spend some of your computer time on your feet, and switch between standing and sitting throughout the day. Also, if you’re making calls or are having one-to-one meetings with your co-workers, you can do those on your feet as well. In fact, if you want an exchange of opinions between you and a colleague, and if your office policy allows it, you should take it outside. Both you and the co-worker can benefit from some sunshine and fresh air. In addition, you should take short breaks every hour or so. They don’t have to last more than a few minutes, but make the best of them by doing some exercises to get your blood flowing and boost your energy. Anything from simple stretching to jumping jacks and pushups will do. And if you can’t fit those exercises in your day-to-day office schedule, make sure you get a regular workout before or after work, at least three times a week. Staying healthy should always be your top priority, no matter what your job is. Therefore, take the good advice from this article and take care of your own well-being by making smart decisions today.
Be mindful of what you eat
Most offices have fast food restaurants, a wide street-food selection or at least a vending machine available for their workers, which is quite convenient. After all, you can simply get something on your way to work, or during your lunch break. As much as this appears to make your life easier, it’s actually not a good idea to reach for all those sandwiches, pastries, snacks and soft drinks. They’re usually loaded with processed sugar and fat, high on calories and low on nutrients. And since you’re already spending your time in more or less the same position all day long, you don’t need to additionally increase your chances of becoming obese or getting a cardiovascular disease. So, not only should you pack a lunch and bring it to work, but you should also pack some snacks, just in case you get hungry between meals. Lean protein, fresh vegetables, low-fat dairy products and whole grains should be your go-to options for a healthy packed lunch. As far as snacks are concerned, skip the unhealthy candy bars and chips and rather reach for fresh fruit and nuts.