Working hard and staying healthy are two life goals which sadly sometimes don’t rub along together as they should. The good news is, they needn’t be mutually exclusive motivations. Quite the opposite, in fact.
A healthy mind and a healthy body leads to a healthy output at work, make no mistake. Concentration, focus and productivity all benefit from a worker who treats their physical well being with the utmost care. With the help of Amanda Roberts from Nutrition Inspector, here are 7 IDEAL health tips for office workers.
DON’T SKIP BREAKFAST
We’ve all had days where we skip breakfast, especially when we’re running late for work. You know the drill; ‘I don’t have time for breakfast so I’ll just grab a coffee on the go’ However, giving the first meal of the day a miss is not the answer if you want a productive, dynamic day at work.
Skipping a nutritious breakfast can lower your focus, make you less productive and more prone to distraction. Furthermore it seems that those who haven’t eaten in the morning tend to snack more during the day, and eat a larger lunch. No sh*t, Sherlock. Just grabbing a granola bar on your way to work doesn’t count either – you’ll just get a sugar high and crash later.
MOVE AS MUCH AS POSSIBLE
Spending the whole day parked on your bottom isn’t at all healthy. It strains your hips and your back, this completely sedentary stance is bad for your waistline just as much as your posture. Sitting is an unavoidable inevitability when you work in an office. Thankfully, being active in the working week is a lot easier than you might think.
Little proactive steps inserted into each day can make a huge difference. Walk over to someone’s desk rather than calling or emailing. Take the stairs instead of the lift. Use your lunch break to exercise or simply have a stroll. Also, if you’re one of those lucky offices to have a standing desk, then use it. Your body will thank you for thinking of it.
KEEP HYDRATED ON HEALTHY STUFF
Coffee anyone? It’s a question which soundtracks the working week in every office across the country. It’s no wonder you can spell coffee from the word office. Well, nearly. However, all those caffeinated beverages aren’t doing your body much good. While it’s true there are many benefits to moderate coffee intake, the good bean shouldn’t be treated as a substitute for water.
You should drink at least eight glasses of water per day, other drinks taken in moderation to inject a bit of pep and excitement into the day. Avoid quenching your thirst with sodas and sweetened stuff, as these don’t hydrate efficiently, and cause abnormal increases in the overall blood sugar levels.
Dehydration can lead to headaches, dizziness and blood pressure fluctuations; not good for physical well being, that’s for sure. Before you diagnose yourself with nonexistent health problems and enacting drastic change that might be unnecessary, check your daily water intake. To make your water a bit more interesting, you could always jazz it up with a mint sprig or a slice of lemon.
Oh and after all that water, you’ll probably need to use the bathroom a fair few times, especially if you have an overactive bladder. So schedule your bathroom breaks between meetings or conference calls, and if you’re having a particularly busy day, consider using incontinence pads to help get you through it. You can get Incontinence pads for men and ones designed for women which won’t be visible under your work clothes.
MAKE YOUR OWN LUNCH
It can be easy to grab your lunch from the corner shop or supermarket – it’s quick and you don’t have to think about it. However, ready-made sandwiches, wraps and even salads are full of hidden sugars, fat and salt. Some sandwiches contain over five teaspoons of sugar.
Avoid pre-packaged lunches altogether by making your own salads at home. This way you have control of exactly what goes into your sandwiches. If you’re too exhausted in the evenings to prepare a packed lunch for the next day, make full use of the office kitchen by buying your ingredients for the week in advance and making your lunch everyday. Here are some great tips on how to save time and money on your lunch.
Also, keep in mind that moderation is key, sometimes you can’t help getting lunch out so don’t worry if you do every once in a while. Dietary supplements are also a big help to keep your diet at it’s best.
SNACK ON SEEDS, NOT SUGAR
Snacking is a temptation which lurks at every turn, especially if you haven’t eaten a nourishing enough breakfast or lunch. However, the health benefits of sunflower seeds are endless. Sunflower seeds are particularly tasty lightly toasted, and if you want to turn up the dial on reducing food waste and eat healthily at the same time, you could roast seeds scooped out from a pumpkin or butternut squash rather than throwing them out. If you’re craving something in the sweet sphere, why not treat yourself to some carrot sticks rather than a chocolate bar. Simple steps, again, that make a big difference to the overall picture of your health.
TAKE SCHEDULED BREAK
There are various ways to do this, depending on your working style, but giving yourself scheduled breaks is crucial to both mental well-being and increased productivity. Some people find it helpful to take a 15 minute break for every hour worked. Or maybe you would prefer to take a 15 minute break twice a day. It’s entirely up to you (well, if you have a nice boss or walk from home, that is).
In addition to these small breaks, make sure you take a proper lunch break. Eat something healthy – AWAY FROM YOUR DESK! Leave the office and get some fresh air, it will genuinely increase focus upon your return. Sitting in front of your computer with no breaks will result in an output of ‘diminishing returns’. You think you’re working really hard, but the results may speak otherwise.
SLEEP
While you might be tempted to sacrifice sleep for the sake of work, this is one of the biggest mistakes you can make. When you’re constantly skipping sleep, the body functions in overdrive and your performance will be reduced. Try to sleep at least 7-8 hours per night, so that you are well-rested throughout the day.
*This article is not intended to replace medical advice, diagnosis or treatment given by a qualified health professional. Instead, this article only provides information, not advice. For any medical enquiries, always consult your GP first*
