As we start going back to the office post-COVID-19 it is sometimes easy to forget the healthy things we did when we were working from home. Or maybe you are still working from your home office and have slipped into some bad habits. Either way, this guide will help you to feel better throughout the day!
Sitting down for 8 hours a day, 5 days a week can have an impact on your well-being. It can be hard to feel healthy and keep active whilst working at a desk. So, taking small actions to improve how you feel in your working day will not only help you to feel better, but it will also help to improve your productivity and concentration at work!
When you are in a job you love that’s busy and exciting, it can be easy to forget the little things that can actually help boost your productivity. Although you may feel like you don’t need a break or a drink, sooner or later your energy is going to run out, so you need to take the time to have a break!
If you are unhappy in your role, that can decrease your motivation for most things, one of them is your health. Even if you aren’t that busy, you can still forget or not care about doing things that will make you feel better. It is easy to make positive changes in your life to help you and your well-being, so let's take a look.
Drink water
We know it's obvious! As you roll your eyes, you knew it would be on the list, but do you really drink enough? According to the Natural Hydration Council, some adults in the UK don’t drink any glasses of water during an average day! The average person in the UK only drinks 1.7 litres per day which is well below the 2.5 (for males) and 2.0 (for females) that is recommended by most leading health organisations.
More often than not people will choose a coffee or tea over water, although that hydrates, drinking that amount in tea or coffee will give you serious caffeine jitters! Not drinking enough water can cause fatigue, headaches, dizziness, and difficulty concentrating. Drinking water is the easiest way to boost your energy as well as keep you hydrated. There are so many benefits, including reducing tiredness and improving your bodily functions. So grab a two litre bottle and fill it up every day so you can judge how much you have consumed.
Healthy Homemade Meals
Instead of eating out for lunch and getting meal deals you think are healthy, prepare meals at home instead. This will not only save you money, but it will also ensure you are eating a healthy meal.
Good nutrition starts by knowing what you are eating, making your food is the best way to do this. Store foods often contain unhealthy ingredients, like preservatives, sulphites, MSG and sugar. These are all best avoided if you want to sidestep the potential 2 pm brain fog! On top of all that, they are usually also very high in calories and low in nutritional value. Make great fresh food with lots of needed nutrients and you will feel a lot better with your energy levels throughout the day, and it keeps you healthy too!
Take a break- Walk and Exercise
Again, it may seem obvious to take a break whilst at work, but according to research by Total Jobs, more than half of the 7,135 people surveyed don't take their full lunch break. It is vital you take a break from your working day. As well as a lunch break take short breaks throughout the day. Go for a walk outside, go to the restroom, have a healthy snack break, or try a bit of meditation! Doing all this can help you stay motivated and keep concentration levels high. You need to keep your body moving and your energy levels up! Exercising at the office/home office may sound strange but it is not that uncommon. There are many exercises that you can do to keep you fit and healthy. Walking is a great way to start but also have a look at this article on 25 Office Exercises https://snacknation.com/blog/office-exercises/. Also, many companies offer a cycle to work schemes or discounted gym memberships which is a great way to keep active. There are also many companies that have weekly sports or exercise classes, either for free or at discounted rates, this is an ideal way to keep active whilst being able to build good relationships with the people you work with, so try and take advantage of them. Keeping moving is the key and if you can alternate between a sitting and a standing desk you will absolutely be on the right road to better office health!
Maintain Correct Posture
Bad posture can cause a myriad of health problems such as neck pain, back pain, eye fatigue and digestive problems, it can also create a decrease in productivity and concentration levels. Try and make sure to maintain proper posture to stay energized and productive throughout the day. Adjust the height of your chair so you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries. Your elbows should be by the side of your body and your arms should form an L-shape at the elbow. Place your feet flat on the floor. If you can't do this get a footrest at the right height that lets you rest your feet at a level that is comfortable to you, try not to cross your legs. Your screen should be directly in front of you. Place the monitor about an arm's length away, with the top of the screen roughly at eye level. Leave a gap of about 100mm-150mm at the front of the desk to rest your wrists between typing. Lastly, as we mentioned before, if possible try and get a standing desk and alternate between the two. Sorting all these issues out will mean you stay in optimal health.
Snacks - Avoid Unhealthy Sugary Foods and Drinks
Working for long hours can cause you to feel constantly hungry and the feeling of hunger can cause irritability and low productivity. Instead of grabbing unhealthy snacks like Mars bars or crisps pack yourself some healthy snacks for the day. Fruit, greek yoghurt and a bit of honey for a sweet treat. For some good fats and proteins, grab some avocado and oatcakes, roasted chickpea and peanut butter. These types of healthy snacks can significantly benefit you, giving you energy instead of zapping it! The same goes for your drinks, choose wisely. A lot of people experience an afternoon slump at work, we may think that sugary drinks can give us just the boost we need, which they will in the short term however, that can turn into hypoglycemia after an hour or so and make you feel dreadful. Avoid these and energy sports drinks at all costs. Increasing your sugar intake can cause several health problems like diabetes, so drink water, (OK I know we have gone over that one!:) fruit or green teas which are packed with antioxidants!
Conclusion
Try maintaining these healthy habits at your workplace whether at the office or at home. Adopting healthy working habits and keeping to them can positively affect all areas of your life. You will be able to improve your physical and mental health and your productivity and performance should see an upturn too!