All of us may sometimes find it difficult to prioritize our health when we are busy at workplace. We will likely miss the fact that spending long hours at our desks or eating unhealthy snacks may impact our performance at work, alongside the direct effect on our health. Statistics have proved that workplace illnesses and injuries cost U.S. businesses more than 225$ billion every year. This is without any doubt solid evidence that healthy employees are happier and more productive. Moreover, decreasing the monetary expenses spent on wellness will minimize health insurance costs and reduce absenteeism.
Nowadays, many companies recognize the importance of employees’ wellness. However, you might have to follow some measures to improve your wellness and your co-workers’ in case your employer doesn’t offer time, money, or even interest in creating a wellness program to promote a sound and healthy workplace environment. Thankfully, there are some simple techniques you can use to improve your and others’ wellness even if your company didn’t follow any wellness program for employees.
Here are the most important health tips and strategies you can incorporate into your workday at workplace:
1- Improve your posture
Bad posture is one of the habits you can easily slip into, but over time it can cause chronic back pain and other health issues. Remind yourself regularly to correct your posture when you realize that you are leaning into your screen or hunching your shoulders. Or, force yourself to adjust it by using orthopedic furniture or various standing desks. This can hugely improve your health and increase your feeling of wellness and vigor, which may inspire your co-workers to do the same.
Follow these steps to maintain good posture:
- Adjust your chair so your feet are flat on the floor and your wrists and forearms lay straight on your desk.
- Keep your screen at eye level and about arm’s length away from you.
- Use large font sizes or display settings to protect your eyes from straining.
- Try using a headset if you make phone calls consistently to reduce the strain of leaning and cradling your phone in your neck.
- Try to have a chair that offers paddings to support your back, neck, and lower body.
- Consider turning to use a standing desk – if possible – and utilize its direct benefits on your health.
2- Take regular breaks at workplace
Remaining productive during the day doesn’t necessarily mean not leaving the desk at all. Taking regular breaks can help you re-energize and refocus your thoughts so you can continue your work actively. Consider using your break time to practice healthy habits like getting some fresh air and sunshine, grabbing something healthy to eat, or taking a brief walk. Therefore, even if you were too busy, try to take at least a five-minute break every hour to get up from your desk and stretch for a little bit.
3- Eat healthy food at workplace
ou can have healthier food by preparing your lunch the night before so you can bring it to work with you. In this way, you can avoid grabbing unhealthy choices when you are in a hurry in the morning. Let vegetables, fruits, and salads have the biggest portion of your food, and make sure to prepare yourself a meal you feel excited about eating. Having something to look forward to can keep you in a positive mood. Also, you can prepare healthy snacks alongside lunch to limit your sugar intake. Take a small snack every two or three hours to support your energy levels and avoid afternoon slump.
4- Reduce caffeine consumption
Some people enjoy having coffee during the workday to help them stay alert, but this alertness only lasts for a short period. Consuming too much coffee may cause restlessness, stress, upset stomach, or dizziness to some people and this will result in a disruption of performance. Limiting the amount of coffee you drink may help you to be more energetic. Thus, have one cup of coffee in the morning and try to replace coffee with healthier drinks such as water or decaffeinated coffee and tea.
5- learn stress management techniques
Your role may demand taking on numerous tasks and responsibilities daily. This effort would make you feel exhausted and stressed, and consequently will affect your mental and physical health. You can incorporate various management techniques to help you handle stress, boost productivity and avoid feeling burnt out. Here are some methods you can use to reduce stress at work:
- Use time management apps to prioritize your tasks or set deadlines for yourself.
- Ask your co-workers and supervisors for support when you need help in completing a task.
- Socialize with your co-workers during breaks to get your mind off of work for a little while.
6- Reward yourself
One of the interesting ways to keep your morale high at work is to reward yourself after completing difficult or lengthy tasks. The reward may vary depending on your preferences, such as taking a 10-minutes break or having your favorite snack. Taking a moment to appreciate yourself can help you recognize your value and make you feel good, and this in its turn will motivate you to raise your performance and increase your productivity.
In conclusion, sitting behind your desk and staring at your screen for long hours at work shouldn’t be at the expense of your well-being. These behaviors can impact your mental as well as your physical health. When you don’t feel good, physically or mentally, this feeling will harm your morale and productivity at work. By learning these techniques, you will stay healthy at the workplace. Furthermore, you will feel energized and ready to take on tasks instead of feeling burnt out. As you see, these tips will not cost you much money since some of them are completely free! On top of that, Office Station seeks to offer a unique experience for your workplace. You are more than welcome to follow us on social media or visit our blog to find out what’s new about office equipment.