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Jennifer Chen

October 29, 2013

Improve Work Health With These 5 Daily Tips

When you're putting in 40 plus hours a week at work it's easy to adopt habits that can be detrimental to your health. Time is money and you've barely had a chance to plan dinner let alone fit in a workout!

When you’re putting in 40 plus hours a week at work it’s easy to adopt habits that can be detrimental to your health. Time is money and you’ve barely had a chance to plan dinner let alone fit in a workout! The constant sitting is putting a strain on your body and the temptation of junk food never seems to end. Unfortunately, this is an issue in almost every office.

5 Daily Tips to Improve Work Health

Leading a healthy lifestyle may seem difficult to attain but there are little changes that can make a big difference. Here are some simple habits that will promote better work health and can even take your work performance to the next level:

1. Avoid Junk Food

When you’re in work mode, you’re most likely pressed for time and making food choices based on convenience. Not only does the money being spent on eating out add up quickly, but so do the calories. One way to adopt a better diet is to create a meal plan prior to each work week. Make a trip to the grocery store over the weekend. Prep and cut your fruits and vegetables so it will be easier to assemble meals throughout the week. You can even cook a big meal on Sunday night and save the leftovers to take for lunch.

Going out with coworkers? It’s easy to become influenced by your fellow workers and make bad food decisions.Why not suggest a some healthy restaurants in the area. You can even get your employees involved by planning a mini potluck one week or discussing healthier snack options to keep around the office. Take it a step further by putting together 100-calorie snack packs to avoid the vending machine and coworkers’ sweets.

2. Stay Active

Let’s face it, some days it may be unrealistic to get to the gym for a solid exercise routine. When possible, you should always try to schedule workout periods for at least three days out of the week. However, when that doesn’t happen, there are also other ways to incorporate more movement into your day. For example, you can turn your workspace into an office gym. Lift some dumbbells while you’re making phone calls or take a quick break to do some squats. This is also known as “deskercise”. You may also want to consider going on walks during your breaks or taking the stairs instead of the elevator.

Staying active is a great way to relieve stress, boost your mood, and promote energy. A little bit can go a long way. Going that extra mile will make a difference for your body and even your work.

3. Use Good Posture

Posture is another huge factor when it comes to sustainable health. Sitting for hours on end can lead to poor posture and muscle tension. When working at your desk, it is important to sit up straight with your computer screen at eye level so you don’t hurt your neck or back.

One of the best ways to stay on track both physically and mentally is to employ the 50/10 rule. The idea is to work for fifty minutes and then take a break for ten minutes. The 50/10 rule allows you increase productivity by making your workload more manageable. The idea is to pace yourself. Use those little breaks to stretch and reset your posture. Before you know it, sitting in the correct position will become a natural occurrence.

4. Stay Hydrated

When you wake up each morning, your first instinct is to reach for the coffee. For most of us, it’s the best way to get a jumpstart on the morning. However what your body really needs is a glass of water. Overnight our bodies lose water from the previous day and need to rehydrate. Do your body some good by drinking water when you wake up. This will leave your body refreshed and better prepared for the rest of your day. Be sure to keep water on hand throughout the day. Don’t worry, you can still have some coffee too!

5. Keep it Clean

Your desk is where your greatest work is created but it’s also where germs like to hang out. For this reason, it may be a good idea to avoid eating at your desk. Additionally, keep your workspace clean by wiping down your keypad and mouse on a regular basis. Keep some wet wipes on hand to keep the germs away. A clean work environment is the best way to prevent sickness.

Overall, leading a healthy lifestyle can be a bit of challenge. The key is not to get overwhelmed by the ideals of healthy living. We continuously set unrealistic expectations for ourselves which prevents us from being healthy at all. At first, these habits may be difficult to stick to but don’t get discouraged. These tips are realistic and easily attainable. You’re just a few changes away from preventing future problems and staying healthy for good.