Believe it or not, but even an office job can have its own hazards. You may not think about it but everything from vending machine food and sitting all day can cause serious health problems.
But don’t worry, there are plenty of ways to combat these workplace hazards and increase office wellness. This can mainly be done by having a work-life balance.
Everyone always seems to be talking about having a good work-life balance, but what does this balance really mean? Ultimately your wellness at work is about taking care of your physical and mental health.
Sleep is a factor that greatly affects your performance throughout the day as well as your physical and mental well-being. But it isn’t enough to just go to bed and hope for the best. You don’t just want enough sleep you want quality sleep. There are ways you can optimize your sleep so that you are getting the most out of your nights.
This will help your body to adjust to a regular schedule. Once your body is used to this schedule falling asleep each night and waking up each morning will become much easier.
Set an alarm or reminder for when you need to start getting ready for bed to help you learn to wind down at the same time each night.
You actually get dehydrated as you sleep which can cause a dry and hoarse throat in the morning, leg cramps during the night, and an overall lack of quality sleep. You lose hydration in the night through breathing or a dry or warm environment in your bedroom.
Another thing that can cause night dehydration is exercising late in the evening. To combat this issue, hydrate yourself well throughout the day, keep a water bottle on your nightstand, and keep your room temperature on the colder side with a humidifier turned on while you sleep.
Your body is like a complicated machine and in order to work at top performance levels and feel its very best your body needs fuel that it can work with.
There are a lot of foods out there today that might be quick, easy, and immediately filling, but they won’t provide your insides with the proper nutrients to function at full capacity, and eventually, you’ll feel this as you feel more and more lethargic throughout the workday.
You can fuel your body with a lot of things, but only certain nutrients will give you effective nourishment to give you optimal health and energy.
Make healthy meals at home and take healthy meals with you to work. Many of your coworkers might be going out to eat every day and though this might be fun in the short term it probably isn’t beneficial in the long term.
Healthy homemade lunches will improve your physical wellness and improve your spending! You can also start bringing in healthier treats for your coworkers to help improve workplace wellness as a whole.
If your stomach is growling for the majority of the day, you will likely crash before the end. Make sure you have the right nourishment going into your body and it will pay off.
Even simple snacks can help keep you going between meals. Nuts, fruits, and a cup of vegetables can really give you the energy you need to make it through the day.
One of the biggest issues office workers fight on a typical workday is lethargy. Sugar intake can be one of the major contributing factors to your lethargy.
Take note of the sugar content of what you are consuming on a regular day and you’ll see how prevalent this ingredient has become in a lot of our foods. Then remember, while you pick your foods each day, that each gram of sugar adds to unpleasant feelings like bloating and tiredness.
Make sure you take these tips to heart in order to keep your body happy and healthy throughout the workday and throughout your life. You will be grateful when you still have energy after retirement!
You would be shocked to know how much staying hydrated can improve your workplace wellness. There is nothing more important than drinking enough water throughout the day.
It doesn’t matter whether it is summer or winter, your body is made up mostly of water and you need to continually replenish it. Don’t wait till you are thirsty to start drinking. It is much better to have a set amount that you plan on drinking throughout the day.
In general, it is advised that you drink 8 glasses of water a day. It can help to have a designated water bottle that you keep with you throughout the day to drink from.
If you have trouble getting yourself to drink enough water each day try drinking with a reusable straw. This can make drinking enough liquids faster and easier.
Another thing you can do is put things in your water to make drinking water more fun! You can add a cut of fruits and vegetables, mint leaves, and many other things to your water to make staying hydrated healthy, tasty, and fun.
Exercise may seem like a dauntingly intense habit to get into, but it’s actually one of the easiest ways to boost your wellbeing because any amount of it will help. Even if you only go out of your way to exercise for 20 minutes on weekdays, that’s still better than no exercise at all.
The average person is advised to get 75 to 150 minutes of physical activity into each week. This averages out to be around 30 minutes a day.
Thirty minutes really isn’t asking too much of your time and there are a million ways you can get this 30 minutes of physical activity into your day without having to do crazy intense workout sessions at the gym.
You can simply go on a walk, plan a hike for the weekend, go swimming, biking, or take a physical class like dancing or yoga.
You can implement a routine of exercise into your day before or after work.
Getting yourself to exercise will be easier if you schedule it into a specific time of day. In fact, a study found that working out at the same time each day made exercise more effective.
You can also find ways to grab some exercise while you’re at work! There are hundreds of exercises you can do at your desk.
Everything from simple stretches to replacing your chair with a stability ball can greatly improve your health. Whatever you choose to do, change things up and get your body moving as much as possible.
By the end of the day when most of your coworkers are crying about sore backs and tired limbs, you will be ready to keep going with your day.
If you work in an office chances are you also get a lot of screen time at work. Staring at screens all day can put a strain on your eyes and even cause headaches and nausea after a while.
But you can help prevent eye strain by getting a blue light filter on your screen, or blue light filter glasses to wear at work. It is also a good idea to take a break or two from your screen while at work to give your eyes a rest.
Decorating your desk will make you happier, and liven up your workspace. You can get plants, you can set up some photos, you can decorate with cool-looking bulletins and whiteboards, or splurge on a special mug or thermos just for your desk.
You don't have to pay for an expensive spa to still have your own personal spa day. There are endless things you can do to unwind and everyone relaxes in different ways.
For some people relaxing may include hanging out with friends and going out. For others, relaxing may mean staying home, taking a warm bath, watching TV, or reading a good book.
In order to learn how to unwind you need to learn more about yourself and what relaxation techniques work best for you.
It will give you a special sense of accomplishment to have your own personal pursuits outside of your job.
Having workplace wellness is all about having a work-life balance. Having a work-life balance is all about taking care of both your body and mind.
If you remember these key principles of taking good care of yourself than not only will your life and health improve, but you will actually become more successful and productive at work as well!
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