Ways to Stay Healthy at your Job

We spend a whole lot of time at work. When you sit and think about it....if you work a typical 7-8 hour day, Monday through to Friday...you spend more time at your job than you do with your own family. Mind blowing isn't it?

Self care at work can sometimes be challenging, but it is important. Especially if you work in a fast paced, stressful environment. If you already have a healthy lifestyle, you likely work hard to make health conscious choices throughout your day. Perhaps making an effort to get up from your desk often to stretch your legs or taking regular water breaks to make sure you're staying hydrated. All wonderful choices! Here are some more ideas to help you stay healthy and happy while at work.

1) Go green

Plants not only provide a calming effect on the space that they're in, but they clean the air as well! Adding a bit of nature in your office is a soothing addition to help keep you calm and happy.

2) Stock up on healthy snacks

Keep a stash of healthy snacks in your office or lunch room fridge. Perhaps fruit such as bananas or blueberries. Maybe an apple with nut butter or a handful of roasted almonds. Maybe a granola bar or some cheese and crackers. Keeping these snacks readily available will help you to avoid the temptation of the lunchroom candy machine. Snacking more often, but on the right foods, can be good for your metabolism.

3) Take a break

Many of us are overworked these days. Burnout is a real thing and it is necessary to distance yourself throughout the day. Get up from your desk every couple of hours and take a quick walk around the office. If the weather is nice, spend your break time outdoors in the fresh air. Even a brisk 10-15 minute walk is enough to clear your head and energize you. Keep an extra pair of runners in your office and develop a daily walking routine to boost productivity, focus and creativity.

4) Deep breathe

Take a minute or two at least twice during your workday, to take in some deep breaths. Deep breathing can help to release stress, provide calm, and clear your mind. Deep breathing can also help those who suffer from anxiety by slowing the mind down with every breath. Inhale for a count of 4, pause at the top and then exhale for a count of 4. Repeat this as many times as you need to, until you feel more relaxed.

5) Stay hydrated

We always hear about the health benefits of staying hydrated, but many of us don't. We get busy during our daily grind and simply forget! Dehydration can cause sluggishness and drowsiness. Designate an 'office' water bottle that stays at your desk. Keeping it by your computer monitor is a great way to remind yourself to fill up and drink up!

6) Maintain good posture

We often tend to slump over our desks and computers, which over time can lead to postural problems. Maintaining good posture takes a conscious effort. Desk exercises are a great option for those who are concerned about their posture. One of the most popular desk exercises are chin retractions - making a fake double chin, which helps to support the neck and upper back. I personally use a sit/stand desk at work which I find helps with posture and I can avoid the negative effects that sitting for 40 hours+ per week can cause.

7) Keep your work area clean

Messiness has been known to cause stress. Remain organized by utilizing filing cabinets, hanging file holders, containers for paper clips and elastics, decorative cups to hold pens and highlighters, decorative boxes inside your desk and document trays for organizing paperwork. Go through the papers on your desk each week and shred what you don't need to keep. Eliminate sticky notes by keeping a work journal and to-do list. Utilize your online office calendar and contact list. Wipe down desks, phones, keyboards, monitors once per week. Perhaps take some time during each Friday afternoon and work on your office cleanliness and organization.

8) Blue light blockers

If you spend hours during your work day staring at a computer screen, you may want to invest in a pair of blue light blocking glasses. Exposure to artificial light is one of the largest often-overlooked health risks of living in the 21st century. We turn on LED lights, computers, televisions, tablets and smartphones, all of which expose us to varying amounts of blue light. Blue light blocking glasses can be purchased on Amazon for $15 and can benefit you not only at work, but also at home.

9) Get active

If you schedule is flexible enough and allows, get in a mid-day workout. Hit the gym or on a nearby trail for a brisk noon hour walk.

10) Un-caffeinate yourself

Ditch the morning coffee and drink water instead. Coffee can give you that morning jolt but can cause you to crash in the afternoon. Opt for water first thing in the morning, to hydrate you after a night's sleep. Matcha green tea or matcha green tea latte is a tasty and healthy alternative to your daily coffee. (See my blog on cutting out coffee)

11) Eat breakfast

Breakfast truly is the most important meal of the day! Along with a tall glass of water, fuel your body with hearty oatmeal topped with fruit and grains, a deliciously healthy yogurt bowl or a slice of whole wheat bread topped with nut butter and banana slices. If you know you'll be on the run in the morning, opt for some tasty overnight oats. (See the recipe in my blog)

Positive choices don't have to be difficult! A little more effort put into yourself during your work day, can have wonderfully positive effects on your mood, productivity and your health.

xo

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