Ten Ways to Stay Healthy in the Office

Img c/o pixabay.com, Img editing via canva.com

Img c/o pixabay.com, Img editing via canva.com

The corporate world is ever changing. It is getting faster, and even more demanding. The demand from every individual work person is increasing more than ever. If one does not go along with the flow, it is very easy to get left behind. It will take just one mistake, one second, and you will be left behind by the corporate pack. It is easy to say that while one is at his prime with the physical, mental, and emotional energy at its peak, this is no problem. It is easy to be on top of your game. However, take note that it may be at the expense of your health. After all, you are your and your company’s most important resource. Keeping healthy in the office is not as easy as it may seem as this is one part of your life you may overlook. For one, take a breather and take into consideration the ten ways to stay healthy at the office.

Take a break
When you are in front of your computer or in a heavy meeting, time may seem to be so fast. Before you know it, an hour or two has already passed. Ensure that you take a five to ten minute break for every hour that you work. You can make an excuse to go to the bathroom, freshen up, or get something to eat or drink. Better yet, go on your phone or tablet and check the latest feed from your social networks. A bit of diversion from work for a couple of minutes may actually do you good.

Dehydration is a common cause of fatigue and stress in the office. When you are at work, it may be easy to go to the pantry and grab something to eat. However, drinking a full glass of water or any beverage is not a common practice. Being in the office means you are exposed to dry and cold air, or heated air. And this can easily cause for body water levels to lower. Ensure to always have your minimum water intake for the day and spread it out throughout the day. For a man within normal weight, two and a half to three liters of water is the required water intake. Spread it out to a couple of glasses every hour or two.

Eat regular meals
An unhealthy practice is to have your first big meal of the day during lunchtime in the office. The best practice is to have a good, heavy, and healthy breakfast before going out to the workplace. This provides for full physical energy during the morning and helps your mental function to be at its optimum. Do not have a late lunch as well. Take note of your body’s signals. When hungry, make sure that you do not put it off to wait for the next meal time. Grab a fruit or some crackers to fill the gap in between. This will help avoid overeating during lunch or dinner which isn’t exactly healthy.

Take it slow on the coffee
Most offices today do not lack coffee machines that may range from a simple Vendo to elaborate Italian coffeemakers. Coffee is the best pick-me-up especially during days when stress levels are at its highest. It is easy to just keep on sipping and downing that coffee, spiking your energy levels the whole day. This may however lead to a crash which is associated with physical signs like sleepiness, irritability, and general fatigue. One or two cups of coffee a day in the office is acceptable. However, as coffee is a diuretic in itself, ensure that you also have your water intake.

Get some fresh air
When you are in the office, you are breathing the same air coming from your building’s air-conditioning or heating system. You may not know where this air is coming from or how clean your vents and pipes are. It may seem trivial, but it is also important to get some fresh air every once in a while. Every one to two hours, go out of the office into the sunshine and take a few deep breaths. Fresh oxygen from the outside air will most definitely be welcome by the cells in your body and will actually give your brain the much needed boost it needs especially during the most stressful of days.

Do some physical exercises
While on your laptop or desktop, a couple of hours can just pass by without you even knowing it. The whole time, you may be scrunched up, bent over, or remaining in one position. This can lead to muscle fatigue and wasting as well. Apart from this, you may do some long term damage to your spine and your eyes as well. There are a couple of light to moderate physical exercises you can do while you are on your table. The most popular would be to do some yoga stretches to ensure good blood circulation throughout your body. Stretches are also good to help relieve your body of physical tension that you may not know even know is building up.

Do not hold urination
When rushing to meet a deadline, even the most basic of our bodily demands cannot be met such as that of urination. This can lead to serious bladder and kidney problems in the long term. Especially when on coffee which is a diuretic, going to the bathroom should be part of your office routine when the need arises.

Take care of your eyes
Your eyes may be the most overworked part of your body. Staring into the computer screen or at documents the whole day is not only straining, but damaging to your eyes. Ensure to keep your screen brightness at an optimal level and ensure you rest your eyes in between by closing your eyes for a few minutes once you feel the strain.

Engage with someone
One way to release physical and mental stress is by engaging and talking with someone such as your co-worker or boss. This again can be a good way to release tension and stress which builds up cortisol in the long run. When the going gets tough, talk it out with your seatmate or your co-worker. A few minutes of conversation can help divert the mind off the stress momentarily and refresh you even just for a bit.

Learn the skill of estimating when enough work has been done
As humans, the physical body can only do so much. The same can be said for your brain. When you begin feeling tired, learn to recognize this and give your body its rest. Do not underestimate the power of rest. Leave non-urgent things for the next day. After all, there is still tomorrow.