Blog

Easy ways to improve your health while working that desk job!

Constantly feeling stressed, exhausted, and sluggish? You're probably experiencing a work slump, and we've all been there. There are multiple things that contribute to that burnt out feeling you get at work, especially when sitting at a desk for 40 hours a week. Sitting for 9 hours a day can be incredibly damaging to your health. It can increase your chances of heart attacks, strokes, and slow your metabolism down.

Fear not! Here are 10 simple tips for staying healthy in the office that can subtly improve your well-being, one day at a time.

1. Eat a nutritious breakfast.
Breakfast is the most important meal of the day. Eating a meal in the morning actually reduces risk of heart disease, weight gain, and boosts your energy throughout the day. Wake up earlier in the morning and have a hearty breakfast! It will give you the energy to power through your day and is beneficial in the long term.

2. Cut back from your daily dose of caffeine.

It's hard to start the morning off right without a good cup of joe. The boost of energy you get from caffeine is a reverse symptom of caffeine withdrawal. That afternoon slump you get is actually a crash from that energy boost. Caffeine amplifies stress as the day goes on, so try to cut back on the coffee in the morning! If you need more than just a cup of water to wake up, try replacing your cup of coffee with a cup of green tea or a glass of freshly squeezed orange juice.

3. Get up from your desk and stretch every hour.

Forgetting to get up to stretch is common among office employees. Get up to stretch once every hour to avoid the higher risk of heart disease and obesity. Standing up and stretching also increases the blood flow in your body, which keeps you more alert and energized. Try one of these 12 desk exercises today!

4. Keep your desk clean and organized.
Yes, it's time to finally declutter your desk. Clear your desk for a clear mind and positive energy. There are plenty of ways to organize your workspace in order to increase your productivity. Instead of rearranging the items on your desk, try clearing off the things you don't need.

5. Keep good posture when working at your desk.

If you're spending most of your day sitting, you'd better sit with good posture. Improper posture can create an abnormal amount of stress on particular muscles which can lead to future problems with digestion and breathing. Sit back into your chair with your feet firmly on the floor. For the best posture, your knees and hips should be bent at 90-degree angles and your shoulders should be rolled back and down.

6. Enjoy office treats and snacks in moderation.

Know when and when not to treat yourself. It's easy to find yourself munching on a snack during breaks and throughout the day, but junk foods and high sugar snacks will make you feel sleepy. Consider bringing your own snacks such as fruit, yogurt cups, or oatmeal.

7. Pack your lunch and eat it outside with a coworker.

Grab lunch with a coworker outside of the office. Enjoy the company of the people you see 40 hours a week by getting to know your colleagues. Suggest packing lunches and meeting up once or twice a week. If you get tired of the lunch you make, try swapping your lunch bags with your coworker for a little variety!

8. Manage your stress with a stress ball.

Sure, a stress ball seems pretty old fashioned, but it helps you to release tension while allowing you to relax. There may be other ways to relieve stress, but you may be limited to fewer options while you're sitting at your desk. Give the old stress ball a try!

9. Get some fresh air during your break, without your cell phone.

Let's face it, we're all attached to our phones. What better way to take a break than to check your cell phone, right? Wrong. You're staring at a computer screen all day, so concentrating your eyes on another piece of technology isn't necessarily a break for your eyes. Enjoy the fresh air by going on a walk during your breaks to combat stress and improve your mood.

10. Get a good night's rest.

Turn the technology off an hour before bedtime. It's important to get a good night's rest in order to have the energy to have an efficient day at work. Not getting enough sleep or restlessness throughout the night can increase your stress levels and will lower your productivity throughout the day. Make sure to get at least seven hours of sleep every night!

Remember that stress is only temporary and you should always put your health first. For even more tips, check out our Health Tips for the Office Infographic!

This post was written by Linda Cheung, social media intern at BookPal. She is currently reading Big Magic by Elizabeth Gilbert.