Are you an office worker or professional who spends most of your day sitting at a desk? Us too... When we find ourselves stuck in a sedentary lifestyle, it can be hard to stay healthy and fit while working in an office, especially if you don’t have access to a gym or other amenities. But you don’t have to be tied to the desk!
Here are 10 hacks we found to help you stay healthy at work and maintain a healthy lifestyle.
Drink Plenty of Water
This is an obvious one we tend to forget. To avoid forgetting, set yourself up for success by bringing a reusable water bottle to the office! If you’re bougie, you can even use a pretty carafe and matching glass to inspire you to drink more often! Staying hydrated is essential for your overall health so be sure to sip regularly!
Have Healthy Snacks on Hand
When that 2:30 slump arrives, instead of going for another cup of coffee or the leftover breakroom donuts, reach for something healthy instead. Choosing a healthy snack can help to boost your energy and stabilize your blood sugar levels. Try to avoid sugary snacks and opt for something more nutritious like fruits, nuts, or veggies.
Take the Stairs
This is an easy one! Instead of taking the elevator, take the stairs. If you’ve got em’ use em’! This is a great way to get some extra physical activity into your day.
Take Mini-Movement Breaks
We all know that sitting in your chair all day can be bad for your health, leading to back pain, stiff muscles, and poor circulation. Taking short mini-movement breaks throughout the day to stand up and move around can help. Set healthy office habit reminders on your phone or computer to remind you to elevate your standing desk or get up and move around. Make sure you get up and move around at least once an hour. Take a short walk around the office, or even stand up and do one of these office-friendly stretches.
Take Your Lunch Break Outside
Your mental health is part of your physical health, and we all need breaks. Avoid giving in to the stress of the day by eating at your desk and opt to take your lunch break outside for some fresh air (weather permitting). This will help to clear your head, give you an energy boost and allow you to be much more productive when you return to your work.
Exercise During Your Lunch Break
If you have the time, try to fit in some exercise during your lunch break. You could go for a brisk walk, do some yoga, or even just do some quick bodyweight exercises. In response, your body will produce endorphins resulting in a feeling of relaxation and happiness. This can also help to improve your concentration and focus, making it easier to think more clearly and make decisions.
Stand Up When Taking Phone Calls or in Meetings
Those phone calls and Team’s meetings can drag on for what feels like FOREVER. Abandon the notion that you must sit the entire time. Standing up and moving around can not only help your body physically, but it can shift the energy of the meeting. Standing and even walking around while speaking can help you feel more alert and focused, allowing you to communicate more effectively. Bonus: Your energy may even inspire that meeting to wrap up quicker!
Practice Good Posture
Poor posture can lead to painful problems with the spine and joints, including herniated discs, sciatica, and arthritis. Additionally, poor posture can contribute to poor circulation, muscle imbalances, and other health problems, such as headaches and fatigue. Take a second right now to check in with your posture. Are you slouching? Is your head pushing forward or down to read this? Are your feet dangling from your chair or do you maybe need a footrest? Abandon the kitchen stool or the outdated and uncomfortable office chair from the creepy supply room and invest in a few of these ergonomic essentials for your setup. Your body will thank you.
Take a Break From Electronics
Much like how sitting too long can be bad for your body, spending too much time looking at screens can take a toll on your eye health, especially if you do not have any natural light in your office space. Take a break from your computer every hour and look away from the screen. You could try a few of these eye exercises for tired computer users or take a few minutes for a quick mindfulness or meditation practice.
Make Time For Yourself
Stress and a lack of work-life balance can take a toll on your mental and physical health. Make sure to take time for yourself each day to do something that brings you joy and relaxation. If you struggle to set boundaries and disconnect from work even when you get home, add it to your calendar as a meeting with yourself, and be sure to honor that time like you would if it was a meeting with your boss.
These wellness tips for the workplace can help you stay healthy while working a desk job. Taking care of yourself is essential, so make sure to practice these tips each day.
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