Tips to Improve Your Health at Work
Avoid those snacks, take a walk during lunch, and clean that keyboard, and you move towards a healthier workday.
Eight hours in a chair in front of a computer, five days a week can take a toll on your body. To avoid eye strain and stress neck syndrome, pass on those extra calories that coworkers skip inviting to their desks, expert WebMD gives 10 tips that will help you stay healthy and shape at work.
1. Snacks that your coworkers place on their table so well that you can add a few hundred calories to your daily diet if you are not careful, and they may leave you with unwanted pounds if you would help yourself day after day. Huh.
Diet Jackson, a registered dietician and spokesperson, says, "If it's out of sight, if you know someone has a candy dish on their desk, then you walk around on their desk, so that you don't feel tempted." " For the American Dietetic Association. "Take a break, breathe fresh air and let go of candy. Or, if you're hungry, place fruit on your desk, such as cherries or grapes."
Three out of five Americans are overweight, Jackson explains, meaning that there is more than one person in your office who is dieting.
"In most offices, people are trying to lose weight, so go with people and get fruit bowls instead of candy bowls," Jackson says. "And see if you can get people to replace your candy bowl with something healthy."
2. Drinking enough water - eight to 10 glasses every day - can help keep you hydrated. Many foods are also good sources of water; Fruits like oranges, grapes, grapes, watermelons, and apples can help keep you healthy and hydrated.
Jackson told WebMD, "The 3 o'clock alum is that many people feel that work may be lacking. It can happen because of dehydration." "Set Goals: Bring a 16 ounce water bottle to work and try to finish it by lunch, and then refill it and finish by 3 pm and 5 pm, finish the third bottle."
Another tip from Jackson: Set your computer alarm to turn off so that you remember it's time to refill.
3. The most important thing you can do during the day is to stay healthy and in shape.
"Running during lunch is a great idea," Jackson says. "Not only are you burning calories, but you're de-stressing and refreshing."
Jackson recommends finding a walking partner that you can depend on for a daily walk - someone who will kick you out even if you claim to be busy. If you can't really get out during lunch, park away from you. Do it normally. You have a short walk to work in the morning and evening, or take the stairs instead of the elevator. Make a habit.
4. A healthy lunch is an important part of a balanced diet. But eating proper portions is an important part of your health.
"Eat a healthy lunch at work, but also practice portion control so you're not consuming too many calories and then sitting in a chair all afternoon," Jackson says. "Many times, it is not that you are eating unhealthy food, it is just that you are eating too much."
For example, Jackson points out that pizza is not inherently bad, it's just that a person will eat three or four slices and that's the problem. Instead, share a large piece of pizza slice with a coworker, and then eat a salad that is packed with veggies.
5. According to the National Institute of Environmental Health Sciences, the neck and upper shoulder can cause tension neck syndrome (TNS) if prolonged stay in a fixed, awkward position. This can happen for people in the workplace who talk on the phone most of the day or type a lot.
"You want to make sure your neck doesn't tilt sideways for long," says Alan Hage, professor of ergonomics at Cornell University. "Tension neck syndrome can cause neck and shoulder pain, muscle tightness, and tenderness. So use a speakerphone, shoulder cradle, or a headset at work when you're on the phone."
6. Eyestrain is another problem that can be encountered in front of a computer. According to Davis' University of California, it can cause headaches, increased focus and increased sensitivity to light.
To prevent eye light, Hage tells WebMD, "The screen distance from your eyes should be about arms length. You should also be able to comfortably read what is on your screen at that distance, Without squint. "
If you can't read your screen away from arm's length, just increase the font size on your computer.
7. A healthy tip we all want to hear is that the holidays are an important part of staying healthy at work.
Jonathan Kremer, a clinical psychologist and president of Business Psychology Consulting, says, "It is very beneficial to go away for a long vacation, which will help you recharge your batteries." "Holidays help reduce stress and make your brain work, especially if you are struggling, such as your boss, a coworker, or a problem with a project."
Stress can spoil your immune system, increasing the risk of illness, Kramer explains, so reducing it is essential - and fortunately, holidays are just the way to do it.
8. Another way to stay healthy at work is to avoid the long stretches of long days.
"Sometimes, people focus on work and complete a project, and they are not aware of the impact it can have on their health," says Kramer. "As long as stress is at a really high level, they may not be aware of it, and it is affecting their relationships and their moods."
This, Kraemer explains, is another type of stress, commonly called burnout. Burnout can also impair a person's immune system, as well as interfere with sleep and their ability to concentrate.
9. Your keyboard, mouse and phone may disturb thousands of germs that are just waiting to make you sick. So take out the disinfectant.
According to Science Daily, the researchers at the 100th General Meeting of the American Society for Microbiology reported, "We know that viruses can survive for hours on a hard surface ... if a virus such as rotavirus (diarrheal virus) is a telephone receiver. On the surface, infectious doses can easily be transferred to individuals using the telephone. "
To clean these items, the National Consumers League recommends using a disinfectant cleaner or spray that is registered with the Environmental Protection Agency and proves effective against a wide variety of viruses.
10. What is the most important thing you can do to stay healthy at work? Kremer sang it for WebMD.
"The most important way to stay healthy at work starts with self-awareness," Kramer says. "Know yourself and know your limits and do the best you can to stay within those limits while looking at your job. Know when to take a break and when to take a break. And do plenty of exercise that will give you physical and Helps both mentally.
At Work and at Home. "
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