Working in an office is a dream job for many. Seriously, it still beats working in the service industry, standing on your feet, smiling at strangers and enduring feet and back pain. But, like every job, it has its downsides. Sitting for long hours can cause weight gain and other side effects which can be avoided with just a bit of moving. If you happen to be an office worker, here are some tips on how to stay healthy and fresh:
1. Eat your breakfast
The rule above all rules, for a reason. Breakfast provides you with energy if not for the rest of the day, then at least until lunchtime. Whether you opt for cereals, sandwiches or omelette, it’s important to have it before your first coffee, since coffee only makes you feel full, while in fact, you’re actually hungry. Eating in the morning is also good for your mental health, as it increases productivity.
2. Don’t eat too much sugar
Sugary and energy drinks are only superficially good, but actually, they can be harmful to your teeth, intestines and concentration levels. Same goes for chocolate bars and candies. If you can’t curb your sweet tooth, you’d better eat sugar-free dried fruit, yoghurt, nuts or baby carrots. Your body will be thankful, and you’ll feel more balanced and collected.
3. Try moving your body
There’s nothing worse for your body than staying in one place for too long. If you’re in the office, it’s almost guaranteed that you’ll encounter back pain or cardiovascular issues. In case you can, take a quick break and go for a walk outside the office building, and if you can’t afford it to leave the office for more than a couple of minutes, there are many exercises you can do even while being inside.
4. Protect your eyesight
Sitting in front of the computer screen all day can be damaging to your eyes, so it’s essential to take care of your vision before things get bad. Staring at the screen can lead to the computer vision syndrome, which includes a wide range of problems and symptoms, like headache, blurred vision and eye irritation. That’s why it’s important to find an experienced and reliable optometrist to check your eyesight and treat the conditions if there are any.
5. Stay away from fast food
Grabbing a quick tuna sandwich or a slice of pizza seems like a quick and cheap option while you’re at work, but on the whole, it’s not a healthy solution. Fast food is full of carbs and empty calories which don’t have any nutritive value, so you should avoid them. Instead, try eating cooked meals, and if you can, prepare your own food and bring it with you. Many companies have kitchens for employees where you can safely store your food before you eat it.
Working out is an obvious suggestion, yet unfortunately, many people neglect it in favour of watching TV or scrolling Facebook. But if you spend a lot of time in the office, being physically active is a great way to undo some damage caused by long sitting/standing. Yoga and pilates are a great choice, especially because there is a lot of stretching involved. If you find these two pretty slow, doing cardio exercises in the gym is also a good option.
7. Don’t neglect your mental health
A lot of people ignore their mental well-being or tend to suppress their issues by taking meds and overeating. Whether you have any mental health issues, you should still see a professional, especially if you work in a high-pressure job. Don’t underestimate the stress; it can be very dangerous and lead to many other serious conditions like diabetes, depression and heart problems. Some symptoms of stress are anxiety, low self-esteem, lack of energy, insomnia and mood swings. Remember to practice self-care, because mental health is too precious to take it for granted.
8. Don’t burn yourself out
Working hard is one of the recipes for success and self-actualization, but working too hard can be hazardous, especially if there are no rewards for all the effort. Being proactive and ambitious will definitely bring in some sort of benefits, but it’s important to remember why you are doing it. Setting goals and being productive is much better than just working tirelessly. Also, having hobbies and nurturing personal relationships is very important because everyone needs a break sometimes.
Finally, whether you work in the office or remotely, you need to remember that staying healthy requires effort. You need to be invested in your well-being and to put yourself first. Only then will you be able to thrive and be happy.