Sitting at a desk all day is known to be a contributor to poor health. From bad ergonomics, or bad posture, being sedentary, to snacking on unhealthy foods, there are a number of factors that impact upon your health and wellbeing.
Some of the results of this are headaches, and other body aches and pains, poor fitness and lack of strength, and overweight which can lead to obesity and a range of other associated health issues. It can also make you cranky, and not feel like doing much.
So what three things can you do to stay healthy at work?
- Move it!
Getting up from your desk is a must but whilst it gives you 30 seconds of possible stretch time, it really doesn’t do much. Use the opportunity to go for a quick walk; around the office, around the block, or up and down a flight of stairs.
Make your lunch break the time you get in a good 20 minutes walk, more if you can. Take in some runners, put them on, and go.
Use stairs if the opportunity is there for you. Whether this means avoiding the lift entirely, or getting off a floor or three before or after, is up to you. Walk up escalators, and if you catch public transport in, walk to the train station or bus stop that is further away.
You can do this morning and afternoon.
The point is, take every opportunity you can to move it!
- Watch the snacks
Snacks can be a real killer, in more ways than one. Whilst we often remember to have lunch, we forget that our body’s need to be refuelled a little more often.
Take a handful of nuts, and a small container filled with berries, grapes and other small fruits. These are easy to eat whilst you sit at your desk, are full of nutrients, and low in those things that make you feel tired and hungry.
If you’re smart about it, you’ll have your snack box located in a place you have to walk to to get to. This serves two purposes; you’ll only get up to snack if you’re really hungry, and if you are, you have to actually get up and move!
- Drink up
Or better still, remain hydrated. Where we fall down in being healthy at work is that we don’t drink enough water.
As a result, we become tired, so we resort to caffeine and/or high sugar snacks to wake us up. Caffeine, and foods high in sugar and salt leave us feeling more tired and the cycle continues.
Have a water bottle on your desk, and make sure you drink it before lunch. Refill it before your lunchtime walk, and make sure you rehydrate during and immediately after. You should also manage a third bottle between lunch and the end of the day.
A bottle that holds 500ml will be fine, and it’s a nice way to ease you into drinking water and getting into a healthy habit.
Most importantly, it’s necessary to ease yourself into it. Start with a walk once each week, and slowly build it up to 3 or four times per week. Focus and be conscious of how much you’re sitting, and when you have opportunities to walk. All of these healthy habits will require you to think about them before they’ll become habits for you.
Once they do, you’ll become aware of the benefits. So will your colleagues.