Working at an office desk may seem pretty safe, but over time, it can take a toll on your physical and mental health.
While the occupational hazards in an office are different from those at a construction site or hospital, it’s still wise to take some precautions.
A growing number of studies have raised concerns about the effects of sitting for long periods, which can include increased risk of heart conditions, diabetes, certain cancers, and weight gain. That’s especially troubling considering that the average American spends more than 10 hours a day sitting.
[box] How To Stay Healthy When You Sit At A Desk All Day
- Take hourly breaks – even for a minute
- Get up and stretch or move in place Take a meeting on the move – this can help with creativity
- Avoid elevators, escalators and moving walkways
- Speak in Person whenever possible
- Take A walk at lunch-time
- Clock your work-steps
- Lose the car as much as possible[/box]
Spending five days a week, eight hours a day sitting in front of a computer takes its own unique toll on your body. You’re sedentary, probably experiencing eye strain, there’s tension in your neck and back, sore wrists, and trying to pass by those nice treats full of unneeded calories that your co-workers place invitingly on their desks.
Add job-related stress to the mixture, and you can see how the consequences can start to add up.
If you want to maintain a healthy lifestyle, you shouldn’t leave your good habits at home just because you go to work
Learn what steps you can take to counteract the downside of your desk job. health and wellness ideas in the workplace
Health Tips for Office Employees
Tips for Protecting Your Physical Health:
- Adjust your posture. Slouching can cut off your circulation and make your lower backache. Try drawing your shoulder blades down and back to open up your chest. A lumbar support pillow may help too.
- Take frequent breaks. Studies show that moving around about every half hour reduces the negative effects of sitting. In fact, it may be even more effective than regular exercise. Make it a habit to stretch or walk around your office for a few minutes.
- Align your wrists. Typing with bent wrist could lead to carpal tunnel syndrome. Rest them occasionally and ensure your workstation is set up ergonomically.
- Rest your eyes. If your eyes are dry, and your vision is blurred, you may be staring at the computer screen too long. Look away occasionally and do eye exercises like blinking or staring at something in the distance.
- Stay hydrated. Drinking plenty of water helps to maintain your body temperature, metabolism, and heart health. Aim for 8 glasses a day.
- Bring healthy snacks. It’s easier to resist the vending machines when you have a supply of wholesome foods. Good choices include nuts, baby carrots, and hummus.
- Pack a healthy lunch. Save money and calories by bringing your lunch to work. You can prepare it the night ahead if you tend to run out of time in the morning.
Employee Wellness Tips Video
Wellness Tips For the Workplace:
- Make friends. Work buddies increase job satisfaction. Get to know your coworkers and look for common interests. Share stories about your personal life and encourage them to do the same.
- Connect in person. Face-to-face contact also contributes to stronger relationships. Try dropping by someone’s office instead of sending an email.
- Wake up early. Do you barely see the sun because you’re inside all day? Rising an hour earlier could enhance your mood and give you more time to work out and eat a hearty breakfast.
- Use your vacation days. Letting your vacation days go to waste undermines your health and productivity, so time off is beneficial for you and your employer. Even just planning a vacation can lift your spirits, so make a list of your favorite destinations and start researching them.
- Decorate your space. A cluttered desk can be a source of stress. Find an organizing system that works for you, and put files you rarely use out of sight. While you’re at it, add in a few personal touches and a pretty plant.
- Focus on helping others. Any job is more meaningful and gratifying if you keep the purpose in mind. When you’re having a rough day, think about the people who benefit from your efforts.
And Here’s A Few More Healthy Office Tips
Avoid unhealthy snacks, take a walk during your lunch break, clean that keyboard and mouse, and you’re already on your way to a healthier workplace.
The best way to stay healthy at work, and in general, begins with self-awareness. Know yourself and your limits, stay within them as far as possible. Although we all know we have to stretch ourselves a bit to grow. But at work, know when to take breaks and know when time to take a vacation.
And be sure to get plenty of exercise, which helps keep you fit both physically and mentally, both in your personal and professional life.