Sitting behind a desk 8 or more hours a day can take a toll on your body, health and productivity over time. So, while you’re drawing up your project plans or organizing your spreadsheets, here are 12 things you can do during the work day (and after) to help keep yourself energized and healthy.
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Avoid sweets and snacks
In most offices people might bring in donuts, bagels or other snacks filled with processed carbs and sugars. These snacks can add hundreds of calories and several pounds around the waist over time. Try your best to avoid the temptation. If you enjoy a small snack here and there during the day, bring with you fruits and veggies to snack on during the day instead. There are roughly 250 calories in a bagel, and it takes about a 2-mile run to burn off that amount of calories!
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Drink water
It’s important to stay hydrated during the day. It helps you stay alert, improves concentration and cognitive performance. Avoid foods that are dehydrating such as sodas, processed foods and carbs; sweets/snacks, sugary fruit juices, candy and energy drinks to name a few. Try to drink about eight 8 oz glasses of water per day.
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Eat a solid breakfast
Starting your day with a solid, healthy breakfast will keep you from getting hungry during the day and falling for the temptation to eat unhealthy snacks at your desk. Include things such as eggs, fruits, nuts & berries, avocados. Eat toast that’s made with whole wheat and grains instead of plain white bread.
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A healthy lunch
Instead of eating a greasy fast food meal for lunch, seek out healthier options that are lower in processed carbs, processed meats and unhealthy fats. Bringing in your own lunch will not only make it easier to prepare a healthy meal but can also save you a few dollars each time. Also keep in mind portion size. Eating too much, regardless of what the meal is, can make you feel drowsy and make it more difficult to focus on your work in the afternoon. Eat a reasonably sized meal for lunch and have a few healthy snacks in the afternoon if you get hungry again.
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Exercise
Get out of the office for a bit during lunch to stretch your legs and move around. Go for a short walk during one of your breaks. You might find other co-workers who’d like to join you as well. Most important, don’t stay stationary at your desk from the moment you get in the office until the moment you leave for the day. Even standing up for a quick stretch will help increase your energy levels. If you need to have a meeting with a co-worker and sitting down in a conference room isn’t required, do it outside while you go for a walk if weather permits. Or if you work in a large building, use your meeting time to walk around the building while you talk. Find what works best for you and fits within your work schedule.
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Avoid neck and shoulder tension
You’ll want to avoid your neck being bent to one side for long periods of time. If for example you’re on the phone a lot, use a headset. This will help reduce the risk of muscle tightness, shoulder and neck pain.
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Stay away from sick co-workers
If you notice any co-workers who are sick or show signs of being sick (cold, sniffles etc.), stay away from them as much as you can. This should be common sense but is important to keep in mind regardless. If you’re sick yourself, it’s best to stay at home until you feel better, so you don’t get everyone else sick. Discuss with your employer about working from home if you feel that coming into work might put your co-workers at risk of getting infected as well.
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Take the opportunity to walk
There are a few small things you can do to get a few extra steps in during the work day. Instead of taking the elevator, take the stairs. When you look for a parking spot in the morning, pick one that’s a bit further out for a longer walk into the office. Get up from your desk once an hour or so and go for a short walk around the office to stretch your legs, even if it’s just a short walk over to the water cooler to get more water. All the little things add up.
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Lunchtime workout
Seek out a nearby gym, yoga studio or a quiet place to meditate to relax your body and mind for a few moments. Find a time during the day, whether it’s during lunch, after work or getting in a little bit earlier, to stop in for a workout. Even if it’s just for a short 15-20-minute brisk walk or run on the treadmill it will help you feel more energized for the rest of the day.
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Reduce stress
Many of us lead hectic lives, and it’s easy to let all the responsibilities in the office and outside of work lead to higher levels of stress. Allow yourself to do enjoyable things outside of work to help reduce your stress levels. In addition to eating healthy and exercising, make sure you’re also getting enough sleep. If you’re feeling tired and stressed at work, try getting some extra sleep.
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Reduce caffeine
Although a cup of coffee in the morning can help you get your day started, try to keep your caffeine intake to a minimum during the day. Replace additional cups of coffee or high caffeine sodas with water, hot tea or other drink that’s lower in caffeine. Depending on the type of coffee, for most people drinking about 2 cups of coffee, or similar amount of caffeine can be a good pick-me-up if your energy levels are down. Drinking more than that can cause anxiety, jitters, nervousness as well as inability to focus, digestive discomfort, insomnia and irritability.
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During the Interview
If you’re in the process of interviewing for new jobs, don’t be afraid to ask about health-related issues. Find out about what type health benefits are offered. How much vacation and sick time is included? Learn more about the corporate culture and if there are any company initiatives to help employees stay healthy. Some companies will have a fitness center on site or provide a gym membership. You’ll also be able to learn about any other company initiatives and what the company attitude toward helping employees with a healthy work-life balance is.
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- Completing your project on time is important and following some of these tips will help you feel better, stay more energized and focused on your task, and help improve your overall health over time. It all starts with self-awareness. Be aware of your limits and what you can do to stay within those limits given your job. Eating healthy and getting plenty of exercise will help you physically and mentally both at work and outside of work. Just like getting good results with what you do at your job takes time and effort, it’s the same with your health. Taking small steps, building on them, and staying consistent will help you get into a daily routine and lead to results in the long run.
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Find a job with iMPact
To find out about our currently available opportunities in Information Technology, Accounting/Finance, Engineering and Business Administration/Process, please visit our job board. Or, submit your resume here for general consideration to connect with one of our experienced recruiters in either our Grand Rapids, MI or Tampa, FL location.
