If you’re an office worker who spends all of your time sitting at a desk and hunched over a keyboard, your body is slowly beginning to suffer the impact of your sedentary lifestyle. The question is, how can you reverse course and improve your health?
Here are a few practical issues to focus on:
1. Improve Workspace Ergonomics
Workspace ergonomics – or your physical office setup in relation to how you sit, stand, and work – has an impact on your overall health. Most notably, it can impact your spine, which plays a key role in back and neck discomfort.
“Your current posture may feel cozy right now, but it may also be the cause of those slight kinks in your neck and back due to long hours spent behind a desk,” Work-Fit explains. “Improper posture at work can actually lead to musculoskeletal disorders or MSDs.”
To improve your posture, Work-Fit encourages professionals to focus on the type of chair, computer monitor, and desk you use. Furthermore, optimize the placement of these various office elements to encourage proper support of your legs, back, neck, and wrists.
One of the best things you can do for your physical health is to invest in a standing desk. This allows you to go from sitting to standing with the touch of a button. As a result, you can spend more time at your desk without being confined to one position or posture.
2. Be Intentional With Your Diet and Nutrition
Poor diet and nutritional imbalance is another common issue for office workers. The convenience of fast food and vending machines – combined with the inconvenience of packing lunches – leads to unhealthy choices. Unfortunately, this leads to a dependence on greasy and/or heavily processed foods that increase inflammation, lethargy, and weight gain.
Want to feel better, improve productivity, and avoid excessive weight gain? Learn how to do weekly meal prep. In just a couple of hours on Sunday afternoon, you can make tasty lunches and dinners for the entire week. Here are some great recipes.
When making your lunches, try to emphasize balance. The more vitamins and nutrients you can get from your meals, the more fuel you give your body to look and perform at its best.
3. Exercise and Move More
Lack of movement is one of the biggest problems for office workers. There’s nothing healthy about sitting for long periods of time, yet that’s what most workers do. And eventually it leads to major health problems.
Want to improve your health and feel better? Take frequent short breaks from your work and get out of your office!
“Even if you take a longer break for lunch or to go to the gym, sitting for long, uninterrupted periods of time can still be hazardous,” Avon Chiropractic Clinic mentions. “Studies have shown that taking micro-breaks (getting up from your desk and moving around every 15 minutes or so) can be more valuable than taking a longer break only once a day.”
It’s also a good idea to have a regular fitness routine or workout that you complete before or after work. (Morning workouts provide more benefits, but either one is beneficial.)
4. Stop Gossiping
If you work in a physical office with other coworkers, then gossip sort of comes with the territory. And though it seems innocent most of the time, it may actually have a negative impact on your mental health and well-being.
Gossip puts you in a negative mental framework, makes you appear judgmental and insecure to others, and can cause you stress and anxiety. (Not to mention the harm it does to the people you’re gossiping about.) If you want to be happier and healthier, you should stop gossip in its tracks and instead surround yourself with people who have uplifting and supportive conversations. Can’t find those people in your office? You might need to find somewhere else to work.
Adding it All Up
If you’re confined to an office for 40, 50, or even 60-plus hours a week, it’s imperative that you pay attention to your health and well-being. A failure to do so could lead to an array of health issues and problems that prevent you from living the lifestyle you want.
Take action today. It’s better to start small than to do nothing at all!
Keep being AllDayChic!