We are at workplace atleast 8-10 hours in a day, and days week. Technically that’s roughly 21% week that we spend outside our home place where visit every work on computers, share many things with people around us. Other than the individual health hazards face like eye strains, tension neck syndrome, weight gain etc, also prone to viruses infection exist air. We cannot control environment us, but can adaptability environment. How… Here few tips
1. Crunch the “munch” time – our hands and fingers just move to that cookie/ chocolate/ biscuit/ chips is in the office pantry or a coworker has so nicely placed on desk. It’s very tempting but its own way stealthily adds calories also could make you feel sluggish instead of energetic. Healthy snacks are good option for munch time. Once start eating healthy, motivate others eat healthy too.
PS: Fruits, green tea, Health bars, Baked goods replacements high snacks.
2. Increase H20 Intake – % of human body is water and so our diet too requires us to have more as input the body. Drinking an adequate amount water, around eight glasses a day, helps in keeping temperature normal, hydrated, skin nourished hunger at bay. Many fruits like oranges, grapes, watermelon, apples are good sources can be part intake chart.
PS:By pm, when you feel dehydrated and tired, make your body reenergized by drinking water instead of a beverage.
3. Walk before/ after lunch- Lunch time is the best to walk. Walking burning your calories, de-stressing and refreshing too. A good idea stay in shape. Find a walking partner on whom you can depend for daily Someone who will motivate walk even when get lazy or are too busy. Use stairs more than lift, move sit active.
PS: Make enjoyable by changing routes every now then.
4. Watch your Portion size – Eating a healthy and balanced diet as part of lunch is important. One that is rich with proteins, and fibre rather than fats or carbs. But watching the portion size is equally important too. Eventually, you will have to sit for next few hours. So, portion control keeps that in check.
PS: Add more salads, fruits and antioxidants to your diet.
5. Keep your ENT in check– Yes take care of your Eyes, Neck and Tension- Sitting in a upright position, holding the phone talking for long hours, limited movement cause neck shoulder pain, tenderness. Watching computer screen hours eye strain, redness sensitivity to light. Stress pressure Tension which turn headaches. No job is worth risking ENT. So, make sure not bent time, relax muscles by stretching try keeping stress its minimum. You should also be able comfortably read what’s on at that distance, without having squint
PS: Keep arm’s length from level, Use speakerphone while listening, do spot exercises listen music stay focused calm.
6. Improve your Immunity level– There are two main factors that impair immunity at workplace. One is burnout which is another type of stress that effects relationships, moods, sleep cycles and efficiency at work. The other is the virus that spreads through sharing of keyboard, mouse, phone, or someone coughing and sneezing without covering up their mouth and nose. When your immunity is low, you are fast to catch small infections and illnesses that could disrupt your daily routine.
PS: Have a daily dose of vitamins, exercise to strengthen immunity level internally. Keep sanitizer, disinfectant, wash your hands regularly protect yourself externally from viruses.
Staying healthy at workplace starts with you and self awareness. You are more aware of your limits, when to take a break, when to take a vacation, when to walk, what to eat, what not to eat and when to exercise. So, Think Healthy, Be Healthy and Stay Healthy!!!!!!
You may also want to read other articles written by the same author ‘Decoding Stress‘, ‘Communication made easy…‘, , ‘Personal Finance Planning’, ‘Are you financially fit?’, ‘3 M’s… Mantra for Morale‘ , ‘Tips for effective interaction with management’, ‘Adapting to global work culture – locally‘, ‘8 Advantages of Online tutoring as a work from home career‘, ‘6 Tips for health management at workplace‘, ‘Marriage and Finance‘, ‘Passion with a Purpose‘.
About the author:
Padmaja Acharya – From the ancient language of Sanskrit comes my name ‘Padmaja’, derived from Padma (meaning lotus) and Ja (meaning to take birth from). A woman as created by the divine. An Engineer and MBA by virtue of education. A dance choreographer, teacher by virtue of passion. A soft skill trainer and educator by profession. An author and speaker as guided by my calling. This is what encompasses me.
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