Just because you work in an office job and are stuck at a desk for nine hours per day doesn’t mean you have to ignore your well-being
People are working longer hours and have more on the go outside of work than during any time in recent history. As a result, it’s getting harder to take care of yourself, and finding time to exercise is next to impossible. However, there is a way around this lack of time, and it involves getting exercise and focusing on your well-being while sitting at your desk.
It is possible to work full time, participate in a hobby, raise children, and stay healthy; you’ll just have to make the best possible choices and take advantage of everything around you throughout the day. Here are some tips on how to take care of your health while sitting at your desk.
Pack a healthy lunch
It’s much easier to order takeout when you’re busy, but controlling what you put into your body is an essential step in maintaining your health.
If you don’t have time to make a healthy lunch every morning, spend a weekend making large batches of healthy meals and then freezing them. That way, you’ll always have a great meal ready to go. While this idea takes a little planning, eating the right way is worth the effort.
The same goes for snacks. Pack a healthy snack for when the afternoon crash comes, and you’ll find yourself visiting the vending machine less often.
Eating healthy is crucial at home, too. Before work, eat a balanced breakfast to provide you with the energy needed to stay productive until you’re ready for lunch.
You’ll also want to drink enough water throughout the day. Dehydration leads to fatigue, and since we often mistake thirst for hunger, lack of water could lead to over snacking.
Planning your meals is more challenging than ordering takeout from your desk, but you’ll thank yourself in the future if you take these steps.
Get some exercise
Getting some basic exercise at your desk can help your overall well-being. While you’re not going to bring an entire weight room into the office, you can do things like calf raises, glute squeezes, and ab crunches throughout the day.
Stretching at your desk improves circulation and prevents fatigue. Do some knee hugs, shoulder shrugs, arm circles, or any other movements you can think of to prevent yourself from becoming too stationary.
It’s possible to get some aerobic exercise by doing simple things like taking the stairs to your office, doing 60-seconds of jumping jacks, running in place, or shadowboxing.
Check to see if your company offers a gym membership as part of its employment package. Organizations are putting more value on the health of their employees, and even a 30-minute work out a couple of times per week will help. Nothing is more important than your health, so it’s time to begin taking an active role in maintaining it.
Take frequent breaks
You obviously have a lot of work to get done, but you’ll want to avoid spending all day sitting at your desk. Taking even a short walk around the office every hour can work wonders by getting the blood circulating again.
You might also consider walking to a nearby park to enjoy your lunch or taking more frequent bathroom breaks. Anything you can do to fit some activity into your day is good.
You’ll also want to avoid staring at your screen for too long. As a general rule, you should give your eyes a break every 20 minutes by looking at something at least 20 feet away for 20 seconds. Focusing on something farther away helps your eyes to relax and can prevent issues like headaches and blurred vision.
The human body isn’t meant to sit idle for hours at a time with no break. Give your body what it needs by getting up and looking out the window every once in a while.
Keep a proper posture
If you’re experiencing neck or back pain, the posture you keep at your desk could be the cause.
To improve your posture, you’ll want to:
- Make sure your monitor lines up directly with your eyes
- Sit up straight with your shoulders relaxed
- Keep your arms parallel to the ground when typing
- Avoid leaning
We often get into horrible posture habits because we don’t adjust our workspace. Take the time to optimize your chair and desk for your body, and you’ll notice that you’re less sore at the end of the day.
Take steps to improve your health
You’re the only one who can change the way you eat, exercise, and work, and it’s well worth the effort because you’ll create a happier and healthier version of yourself. When you work long hours at a desk, maintaining your health can seem hopeless, but by following these steps, you can make some improvements that you’ll notice over time.
LiveWell 1440 provides wellness solutions to employees by offering motivation, education, and engagement. The healthier your employees are, the more productive you can expect them to be in the office and their everyday lives. Contact us today to find out how we can improve the health of everyone in your workplace.