Ever heard the saying “health is wealth?” This is so true in all aspects. Our daily productivity is dependent on this, even small chores that we take for granted. Struggling with a health condition limits our abilities to perform even simple tasks.
Getting into shape is easy to say but very difficult to do. Most people often get stuck on their litany of excuses such as not knowing where to start, not having the time or energy, etc.etc. This is particularly true of working professionals. Here are nine things employees can do regularly to ensure they stay healthy.
- Eat sensibly.
One of the most common complaints from office workers is that they are unable to eat healthy and sensible foods while at work; most blame their waning will power responsible. The temptation to munch on junk food or sample calorific treats brought to the office by colleagues can be undeniable. It is important to exercise self-control. Moderation is the key. You can still grab a bite, just limit its consumption.
Moreover, pay attention to your eating habits and what you eat for your main meals. Make sure to eat breakfast in the morning since it provides the body and brain with fuel after an overnight fast. You can eat salads and fruits, and avoid unhealthy, greasy food for lunch. As much as possible, avoid eating lunch at your office desk. Leave the office for a while. Taking a stroll or getting some fresh air will prevent you from overeating. Stay away from indulge in afternoon snacks, such as junk foods and sweets. Also, maintain healthy eating habits in the evenings.
Eating junk foods will leave you feeling sluggish so munch on healthy choices, such as fruits, nuts, granola bars or healthy smoothies, which will keep you feeling satisfied.
2. Drink plenty of water.
Being wrapped up in work means losing track of how much fluids you’re taking in a day. Stay hydrated and active by drinking enough water. It is especially important if you are operating heavy machinery such as frannas or if you are in a high intensity job that requires constant concentration.
Drowsiness and sluggishness are the most common effects of dehydration. Adults are advised to drink at least 8 glasses of water per day to prevent dehydration. Consumption may also depend on your level of physical activity and the climate in your region; you may need to consume more. A great way to beat dehydration and hunger pangs is to eating fresh, juicy fruits.
- Restrict your caffeine intake.
Many of us need coffee just to be able to function in the morning and we have the tendency to drink as much as we can. Taking in coffee is okay, but just like with any beverage you, need to practice moderation. You can limit your caffeine intake to one cup of coffee every morning to prevent a caffeine crash later in the day. Also, you can skip the sugar and cream in your coffee to cut those calories.
- Maintain good posture.
Conscious effort is required to maintain good posture all day. Office employees who are so engrossed on their tasks stare into their screen for hours and slowly get drawn into it. In doing so, they put pressure on the neck and the spine when they stretch their neck forward towards the screen. Minimize the pressure by doing some desk exercises. You can start with the chin retractions – or making a fake double chin — to support the neck and upper back. Sitting on different types of furniture, such as wire furniture, wooden furniture and plastic furniture, all make a difference to your comfort and posture.
- Take frequent breaks.
Sometimes, we are so focused on our work so that we can finish it on time that we would often forget talking breaks. Don’t ever think a break will only waste your time. Taking a break can actually be productive.
Not taking a breather from work can make you mentally sluggish, and reduce your creativity. Make it a habit to get away from your desk every now and again for a few minutes. The idea is to take a break; revitalize and become more productive. If you are driving low loaders for hours and hours on end, you need to take frequent breaks to regain your concentration and stay alert.
- Keep your workstation clean.
It is essential to keep your workstation clean and orderly. Clean up your mess five minutes before leaving for the day so that you return to a neat workspace the next morning. Keep sanitizing wipes handy, and use them to wipe the surface of your desk often. It is especially important if you are working in steel fabrication, keeping a clean work station ensures safety of all employees.
- Be hygienic.
Being sanitary goes a long way in keeping you healthy. You can make this a habit at work too. One example is keeping a bottle of hand sanitizer at your desk. When at work, you may not have the opportunity to leave your desk every time you want to wash your hands. Having your hand sanitizer at hand allows you to deal with situations that involve you coughing or sneezing, and stay healthy and germ-free.
- Avoid mingling with sick employees.
Though this is commonly taken for granted, it is still very important. Avoid close contact with employees, who may be sick or show symptoms of infectious disease. Remember to wash your hands if you’ve been around their workstation. Also, let office management know about the sick employee, if they aren’t already aware. If you’re sick, it’s best to stay home and rest so that you do not end up infecting your co-workers.
- Learn to manage stress.
Leading a hectic life is normal for all employees. They end up being exhausted or burnt out after juggling several roles and responsibilities on a daily basis. After all, we’re only human. However, by learning to manage stress we can make it easier on ourselves. One great way to beat stress? Do enjoyable things. For example spending time with friends or family, watching movies, reading books and going to the gym or the spa. So relax your mind by taking care yourself and achieving a healthy balance.
Staying in good shape requires effort and commitment. It is important to incorporate certain habits into your daily routine since good health and fitness can’t be achieved overnight. This will need long-term dedication and discipline. No pain, no gain. The benefits in terms of mental and physical well being are limitless. Include the above tips in your day-to-day routine to stay fit and fine.