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5 Top Tips for Staying Healthy at Work

Whether you work a nine-to-five schedule or spend several hours in front of a computer, you probably lead a hectic lifestyle full of imminent deadlines. That means eating healthy and exercising are among the things that come last on your to-do list.

The good news is that you don’t have to miss work to attend the gym just to stay healthy. You can make some simple, realistic adjustments to your daily schedule and stay healthy at work.

Five ways to stay healthy, energized, and focused at work.

  1. Eat sensibly

Every day before you go to work, it is essential to eat a healthy breakfast that can power you through until lunch. A healthy breakfast can include a protein-rich herby omelet, a full bowl of porridge, or even a smoothie.

At lunchtime, aim for a balanced diet that contains slow-release carbs, proteins, healthy fats, and plenty of colorful vegetables.

Although you shouldn’t decline every junk food or calorific treat offered by colleagues during the day, try to exercise a bit of self-control. Put simply, limit what you eat and don’t form a habit of unhealthy eating just to please your workmates.

2. Avoid injury in dangerous professions.

Any worker is at the risk of getting injured, no matter where they work.

However, some workplaces such as construction sites, factories, and other work environments with heavy machinery are more hazardous than office work. That is why you need to observe all safety measures if you work in these dangerous jobs to ensure that you don’t put yourself or other workers at risk of an accident.

3. Drink an adequate amount of water

It is often easy to forget to drink enough water at work. However, you need to drink adequate water while working to stay hydrated and active.

Usually, drinking six and eight glasses of water every day is enough to help you avoid dehydration that may cause sluggishness and drowsiness, making you less productive. Depending on the climate in your region or your activity level, you may want to drink more.

Additionally, don’t forget to eat fruits such as grapes, oranges, apples, watermelon, and others that can help you beat hunger pangs and stay hydrated.

4. Maintain good posture.

Spending long hours sitting on your office chair and looking at your computer puts you at significant risk of musculoskeletal injuries and chronic pain. The good news is that you can avoid these injuries by maintaining a good posture while working.

Whether you choose to use a lumbar support tool to prevent slouching or make a fake double chin to support your upper back and the neck, maintaining a good posture will help you stay healthy and productive.

5. Exercise regularly

Routine, moderate exercise can help you achieve good cardiovascular health, maintain energy levels, and manage your weight. However, with long commutes and extended sitting hours at work, it is easy to give up on exercise.

Fortunately, there are plenty of ways to exercise during your work schedule. For instance, you can utilize the lunch break to go for a walk, cycle, or just jog. You may also want to keep switching between standing and sitting positions to reduce the physical stress that your body must endure while working.

Other physical activities to help you exercise during the day include:

  • Taking the stairs instead of the lift.
  • Running to work
  • Getting off the bus one stop before your place of work

In conclusion, staying healthy at work begins with self-awareness. In other words, you must understand yourself, know your limits, and do the best you can to remain within those limits while working.

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