10 Simple Tips To Stay Healthy In An Office Job
If you are working in an office job you probably spend a large portion of your day sitting down in front of a computer.
Unfortunately, this kind of sedentary activity can eventually impact your health.
Researchers have discovered that sitting for long periods can increase the risk of obesity, diabetes, cardiovascular disease, and several types of cancer.
They have also found that sedentary people have a 22–49% greater risk of early death — making sitting a surprisingly dangerous activity!
Fortunately, there are steps you can take to remain healthy in an office job.
This post will share 10 of the best.
#1 – Obtain at least 30 minutes of exercise per day
A study recently published in the American Journal of Epidemiology found that adding 30 minutes of “light physical activity” per day could reduce a sedentary person’s risk of early death by 17%.
The researchers obtained the results by observing a national cohort of American adults aged ≥45 years.
They measured how sedentary each subject was using an accelerometer over the course of 5 years.
The researchers also found that more intense exercise routines delivered even more benefit.
Vigorous exercises like running and bike riding were found to cut the risk of early death by an average of 35 percent.
Additionally, they found that short 1 to 2-minute bursts of movement could provide some benefits.
This finding suggests that simply getting up from a seated position and walking around more often could be beneficial for the health of office workers.
#2 – Eat a nutritious breakfast
Breakfast really is the most important meal of a day for office workers.
Eat a nutritious breakfast that includes plenty of complex carbohydrates, healthy fats, protein, vitamins, and minerals.
It will provide you with the energy you need to make it through to lunch without resorting to sugary snacks or excessive quantities of caffeine.
Check out these healthy breakfast recipes for some inspiration.
An additional benefit of eating a healthy breakfast is that you will have plenty of energy, delivering a significant productivity boost.
#3 – Drink plenty of water
There are many health benefits that can be obtained by drinking water.
They include more energy, better brain function, efficient removal of toxins, and better complexion.
Make the most of these benefits by regularly drinking water throughout the workday.
A useful side effect of this habit is that you will forced to use the toilet more often, which is a great opportunity to get up from your chair and move around.
#4 – Get a standing desk
The most hazardous part of working in an office job is sitting down all day.
Prolonged sitting increases the risk of obesity, heart disease, and several other conditions which I mentioned earlier.
The solution to this problem is obvious – sit less.
The easiest way to do that is by using a standing desk.
Standing desks allow you to stand while using a computer instead of sitting.
They range in price from a couple of hundred dollars to more than $1,000.
Standing desks have been proven to provide several health benefits including reduced back pain, weight loss, lower cholesterol levels, lower blood sugar, and longer life expectancy.
#5 – Take schedule breaks
Use a smartphone or timer app on your computer to schedule breaks throughout the day.
You can use these breaks for any purpose including making a cup of tea, walking with a colleague, going to the bathroom and so on.
The main objective is to get up and move about, stimulating blood flow and stretching your muscles.
#6 – Make the most of your lunch breaks
Lunch is an excellent opportunity to escape the office temporarily and stretch your legs.
Go for a walk to a nearby park to have lunch or a local restaurant.
If you are one of the lucky people who get to have a long lunch break, do some stretches or perform a quick 15-minute workout.
#7 – Plan healthy lunches and snacks
It’s common for office workers to resort to caffeine and sugary snacks to keep themselves alert throughout the day.
Unfortunately, these stimulants only provide a short-term boost to your mental alertness and can eventually be damaging to your health.
Instead, make a concerted effort to eat healthy lunches and snacks while at work.
Here are a few healthy lunch options to consider.
Eating healthy food while at work will reduce the risk of excessive weight gain and associated health problems.
#8 – Use moving meetings
This clever strategy is a great way to add more movement to each workday.
Instead of having sit-down meetings with colleagues, walk and talk.
Either walk around the office or talk a walk outside.
You will be happy to learn that walking and talking can actually improve your productivity levels and lead to more creative solutions.
#9 – Ride to work
If you live within a 20 kilometres of your office, consider riding a bike to work instead of driving or taking public transport.
Not only will you be improving your health – you will save a substantial amount of money and help the environment.
But remember to never ever go on the nearside of a bus, coach or lorry – it is far too dangerous.
#10 – Get a good chair
It’s very common for office workers to suffer from poor posture because they tend to spend a lot of time sitting down.
Avoid this common issue by using a high-quality ergonomic chair and standing as much as possible.
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