Despite all the advances that have been made, generally speaking, work cultures don’t promote wellness. For those of us intimately concerned with our health, it’s more or less up to us to make sure that our minds and bodies are healthy along with our work performance. This takes creativity, planning, and a little research too. With that in mind, I want to discuss five ways that you can boost your health while at work.
1. Don’t Compromise Your Sleep
I know, I know—easier said than done. But still, people should be aware of the risks: poor sleep accounts for a number of health problems and diseases. A few late nights at the office won’t hurt too much. But if this behavior becomes habitual, and the lost hours rack up, then it can begin to affect health. Do your best to reduce stress, and invest in a good mattress and sheets, and see the wonders a good night’s sleep can do for health and work performance.
2. Take Advantage of Exercise Opportunities
I’m assuming here that most people reading this work sedentary jobs. If you’re an active tradesperson or your job requires strenuous exercise, then by all means, skip ahead. But for the rest of us, it’s really important to try and find exercise opportunities. For many of this, this may mean using lunch hour as a work out time. For others, it might mean just planning a few exercises that can be done at a desk. Regardless of when or how, the important thing is: make time for it.
Related: 8 Exercises That Will Transform Your Body
3. Regiment Your Diet
This is the hardest tip, because it requires the most planning. But getting a grip on your diet is maybe the most important thing you can do to keep your health up at a 9 to 5. Figure out how many calories you’re burning in a day (is your job active, or are you just sitting at a desk?) and make sure you’re not pumping your body with way more than it can handle. I know those lunches out are fun and a nice break from the drudgery of the office, but, chances are, the food you’re getting is pumped full of salt, sugar, and fat. Plan your meals, and stick to it. If you’re having a hard time eating right, try a meal delivery service. These up-and-coming services (such as Freshly, Healthy Chef Creations, and Diet-to-Go) make it easy to eat healthy since the meals will be delivered, pre-made, right to your door.
4. Don’t Just Sit There
By now, the dangers of long periods of sitting have been well publicized. Go ahead and laugh, but too much sitting, because of its sedentary character, is linked to early death. Despite that we know this, there haven’t been any creative solutions that many workplaces have adopted wholesale. You’ll have to take your health into your own hands. Try working at a standing desk, or at least commit to standing for several minutes in an hour.
5. Consider Supplements
Aside from food and exercise, there are some supplements that can be helpful to workplace health. For instance, many of us are indoors so much that it may be useful to take supplements to get our needed Vitamin D. And for general health, why not try incorporating one of the many greens powders into your morning smoothie? If a cold is going around, stock up on Echinacea and Vitamin C to help give your immune system a leg up.
Workplace wellness is not easy, but even if a few of these categories are addressed, you should be able to track pretty dramatic increases in your health and happiness. Don’t joke around with this stuff—your job is important, but a healthy body is the foundation for a healthy, full life. See to it!
Author: Dan Scalco
Thanks for the great information. I have been searching for tips to be more healthy at work. I recently got a standing desk and try to stand for at least 3-4 hours per day. I feel like I have more energy throughout the day. I hope to incorporate some of your tips in my daily routine, for example, using the lunch hour to walk or exercise.