Do you have a desk job? If so, you know that you spend the majority of your day working from a chair behind a computer screen. Office jobs may not seem hazardous, but the modern workplace environment isn’t necessarily conducive to optimal health. From sedentary behavior to stress to breakroom donuts, office employees are posed with more health hazards than they might imagine. Thankfully, there are many healthy habits that you can add to your workflow to improve your well-being, productivity and health.
1. Bring Running Shoes
Keep a pair of running shoes under your desk to get your heart pumping during your workday. Consider jogging outside, going up and down the stairs several times or hitting a nearby gym if one is accessible to you.
2. Take Breaks Outside
Fresh air and sunshine are scientifically proven to boost mood and increase vitamin D levels, so try switching up your breaks by spending them in nature. You’ll feel motivated, inspired and get an energy boost to help you tackle your projects, especially after a mid-afternoon drag.
Another great way to bring the outdoors inside is to decorate your workspace with plants that thrive in low-light conditions, like snake plants, spider plants, aloe vera and succulents. Office workers with views of nature report higher job satisfaction, so visit your local plant shop and add a bit of nature to your desk space.
3. Stash Healthy Snacks
It can be tempting to reach for salty chips or sweet candy throughout the day, especially during stressful times. Many people use food as a coping mechanism to deal with difficult situations, but stress eating can quickly turn into a bad habit. Instead of stocking unhealthy snacks at your desk, try some delicious, healthy alternatives that will make you feel much better, in turn. There are plenty of brain-boosting snacks to help you fight through cravings, feel more energy and avoid sugar crashes, like:
• Nuts and seeds
• Fruit (fresh or dried)
• Greek yogurt
• Trail mix
• Veggies and hummus
• Vegetable chips
• Roasted chickpeas
4. Correct Your Posture
Do you tend to feel tension in your back, shoulders, neck, spine or hips at the end of the day? If so, your posture could be the culprit. However, correcting your seated posture is fairly easy and will help you relieve tension and pain from your body.
Stay mindful of your desk posture by avoiding slouching in your seat, which puts a strain on your spine, shoulders, neck and hip flexors. Hunching can also cause the lumbar carve in your spine to do more work than it should, which leads to low back pain.
Here is a helpful guide to encourage healthy desk posture:
• Sit back in your chair completely. If this isn’t comfortable for you, try a lumbar pillow to support your lower back.
• Avoid sitting on the edge of your seat. This can cause your head to drop, shoulders to hunch and overarching of the lower back.
• Keep your shoulders relaxed and away from your ears.
• Prevent your shoulders from rounding by keeping your arms close to your sides.
• Roll your shoulders back, keep your chest open and maintain a slight arch in your lower back.
• Keep your knees in line with your hips by placing your feet flat on the floor, facing forward.
5. Try Blue Light Filtering Glasses
If your eyes feel strained or dry, you experience headaches, or your vision seems blurred during or after work, you can blame your screen time. Spending hours behind a computer screen at a time is not healthy. Try incorporating the 20-20-20 rule to give your eyes a break, and grab a pair of blue light filtering glasses. Over time, blue light from computer screens and cell phones penetrates the eyes’ natural filters and can lead to serious eye damage. Blue light also disrupts the circadian rhythm, interfering with the body’s ability to fall asleep. Blue light filtering glasses are an excellent option for reducing exposure to blue light throughout your workday.
6. Incorporate Stretch Time
Refresh your mind and readjust your body by taking short stretch breaks. Too much sitting can lead to glute amnesia, carpal tunnel syndrome and low back pain. Stretching can reawaken your body and mind, and you’ll feel a lot better at your after-work exercise class. Check out these great stretches for desk workers to loosen up your muscles.
7. Schedule Power Naps
Quick, 20-minute naps can promote alertness, relaxation, productivity, learning and creativity. Your workplace may have a cozy space for napping, but if not, consider using part of your lunch break to snooze in your car. The trick here is to nap no longer than 20-30 minutes to avoid any grogginess. Also, try to take your power nap before 2:00 p.m. as to not interfere with your sleep cycle.
8. Create an Ergonomic Work Space
You may not be able to control how many hours you spend at your desk each day, but there are ways to reduce stress on your body in the meantime. Ergonomic technology, like standing desks, lumbar support pillows, wrist rests, a proper desk chair and footrests can enhance your comfort, posture and productivity.
9. Implement Walking Meetings
Walking meetings can enhance productivity, collaboration and creativity, whether you take a call with earphones or walk and talk with your coworkers. Many of your meetings could take place outside, so absorb the benefits of nature as you foster relationships, stronger communication and free-flowing exchange of ideas with your colleagues. Discuss the benefits of walking meetings with your supervisors to strengthen personal connections and team collaboration.
10. Find Out if Your Company Offers Wellness Programs
Many companies offer wellness programs and benefits, like on-site gyms, walking clubs, saunas and fitness classes at no cost. Your company may provide health perks that you don’t know about, so find out what you have access to as an employee. Also, ask about monthly wellness allowances that could apply toward a gym membership or other exercise programs that interest you.
Start feeling better throughout your work day by implementing a few of these healthy habits at your desk job. You’ll be surprised by how much more motivated, productive and positive you feel! Also, Kevin at www.LouisianasMarketplace.com would love to chat with you about your health insurance options. Call a licensed www.LouisianasMarketplace.com agent today at 985-778-0072 to find the right health care plan for your lifestyle, health needs and budget.