10 Tips to Improve Your Health at Work

Eight to ten hours in a chair in front of a computer, five days a week can take a toll on your health. From avoiding eye strain and tension neck syndrome, here are 10 tips that will help you stay healthy and in shape at work.

1. Snacks

This is something that must be avoided at all costs because a daily subconscious routine can leave you with unwanted challenges and regrets. Instead, take a break, walk-around, get some fresh air and if you are hungry get something healthy and light like fruits. 

2. Water

Experts believe drinking adequate amount of water, 8 – 10 glasses every day, can help you stay hydrated. There are also many fruits that are a good source of water like watermelon, grapefruit, oranges, grapes and apples.  If refilling water is a hassle at work, get your own 1.5 liter bottle and consume three refills during the work day.

3. Exercise

This is probably one of the most important things you can do daily. Not only will you return to your desk with fresh energy but new ideas. If there is a gym close by, it’s the best one hour lunch-break you can take. A quick 20 mins on the treadmill, a 10 mins in a sauna, 5 min cold shower,  a 20 mins lunch and a 5 min walk back all freshened up. If you cant do it alone, get a colleague to join you! Whatever you do, make it a routine. It’s the consistency that is key here. 

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4. Lunch

Eating a healthy lunch is an important part of a balanced diet. But eating reasonable portions is an important part of your health. In most cases with obesity in this region, it is the portion control that is out of control. Eat everything, but in moderation. 

5. Tension neck syndrome

We have all been in this situation, working away for hours on end, in front of a computer. This happens when the neck and upper shoulders are held in a fixed, awkward position for long periods of time. Make sure your neck isn’t bent to one side for long periods of time. Take quick periodic break sitting on your chair, to slowly move your head in circular motion. Other method is to move and keep your head on one side for a few seconds then move to the next side. i.e. drop your head over the right shoulder and maintain that position for a few 10 seconds, than drop if down over your chest and keep it for 10 seconds, and so on to complete the full rotation. With shoulders, bring them up to your ears, hold for 10 seconds, release and repeat. 

6. Eyes

Eyestrain is another common problem nowadays. From the office computer, to the mobile phone, to the tablet at home to TV, we are surrounded by digital devices and the radiation that emanates from them. It can cause headaches, difficulty focusing, and increased sensitivity to light. 

To prevent eyestrain,  The distance to the screen from your eyes should be about an arms length away. You should also be able to comfortably read what’s on your screen at that distance, without having to squint. If you can’t read your screen from an arm’s length away, simply increase the font size on your computer. Also reduce the brightness of your devices. 


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7. Vacations

Yes, something that employers dread, is also a major part of staying healthy and focused. It’s very beneficial to get away for a long vacation that will help you recharge your ‘batteries. Vacations help reduce stress and take your mind off work. Stress can impair your immune system and increasing the risk of illness.

8. Burnouts

Commonly happens when you are stretching your long work days while focused on the task at hand and getting the project completed. Burnout can also impair your immune system, as well as interfere with sleep and your ability to concentrate.

9. Disinfectant

Everything you touch has been touched by someone before you, including your keyboard, mouse and phone. So keep a disinfectant on your deck. Viruses can survive (remain infectious) for hours to days on a hard surfaces if left untreated. 

10, Self-Awareness

Know yourself and know your limits and do the best you can to stay within those limits given your job. Know when to take breaks and know when to take a vacation. And get plenty of exercise, which helps you both physically and mentally, both at work and at home

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Great tips, thank for sharing