Most office jobs require you to spend an average of eight hours a day working at a desk or being relatively immobile. With the exception of lunch time, maybe you don’t even realize how long you’ve been sitting down until it’s time to clock out and commute back home. Being seated for long hours at a time and facing the stress of the workplace is less than ideal, but you have options to integrate healthy habits into your workday.
Here are some simple habits you can incorporate into your workday to ease stress and contribute to your overall health:
- Taking short breaks: Though it is easy to stay in the zone when working—and it actually feels productive—it is important to take short breaks throughout the day. They help you take your attention away from your computer screen and recharge your brain. Your concentration becomes better, and you are forced to change your posture just by getting up, stretching and walking around for a few minutes. Experts suggest taking a five-minute break every hour.
- Drink water: While it might seem obvious that we should be drinking water, hydration is also an easy way to energize you during a long day at work, and effectively provide you with much-needed hydration that can help you focus better.
- Eat healthy: In addition to saving money, bringing your own lunch to work means you have the choice to eat something healthy, as well as something different every day. You should make nutritious food choices and avoid the easy way out—ordering in or take-out. Opt for whole grains and lean proteins with a side of fruit or veggies. The same applies to your breakfast: you need energy to go through the day, so choose a well-balanced breakfast that will provide you with the right nutrients until it’s time for lunch.
- Improve your posture: It is easy at most office jobs to slouch down your chair or be hunched over your desk. Such postures, however, put strain on your muscles especially if they are used for a long period of time. Be attentive to how you are sitting, invest in some good furniture that provides you with back and neck support—or get equipped with a back-support cushion, a foot rest, a foam cushion for your wrists or even a laptop riser so it is on eye level. If in doubt, ask your work if they can provide an ergonomic evaluation of your workspace to help you get in proper alignment.
- Get to work early: Even though it may seem like you are working extra time, getting to work early can actually make your day less stressful. It gives you time to start the day without jumping head-first into the work you need to do, and it provides you with the opportunity to also socialize with your co-workers. After all, you are probably in the same boat, so why not build community?
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Five Simple Lifestyle Changes for 2016
New Year’s resolutions: we all make them; we all break them. Too often we set ourselves up to struggle with our New Year’s commitments by setting goals that are too aggressive. Losing 20 pounds by February first, running a sub-three hour marathon with no training, or turning-in your burger habit for a lacto-ovo-vegetarian diet may not be a safe, healthy, or obtainable goal for most people. Fortunately, there are simple ways to make changes to your lifestyle in 2016 that won’t make you feel overwhelmed by your commitment.
Consider these five simple lifestyle changes that can help you to become a happier, healthier, you.
- Use Natural Skin Care Products. Your skin is your largest organ, which is why what you put on your body is just as important as what you put in it. Switching out chemically created skin products for natural, organic options is healthier for both you and the environment. Natural and organic products are designed to work with your body’s natural systems, which is why many women find natural products are gentler on their skin, causing less irritation. Check retailers in your local community as well. Choosing locally sourced products not only reduces environmental waste associated with shipping and distribution, it allows you to support your locally economy, which means everyone wins.
- Park Further Away. Walking is one of the simplest ways to get active. Every extra step you take during the day will help you to burn calories. In addition, a recent study found that women who increased their step count to nearly 10,000 per day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels.
- Swap Soda for Seltzer. According to researchers at Harvard University, each additional soda consumed increases an individual’s risk of obesity 1.6 times. Removing soda from your diet can help you control your weight and limit your daily sugar consumption. If you are drinking soda on a regular basis, replace it with seltzer water. Like soda, seltzer has a cool, bubbly effervescence, but without all of the sugar and chemical sweeteners. Add flavor with slices of fresh lemon or lime.
- Give Yourself an Extra 15 Minutes. Nothing can start your day off on a bad note than running late first thing in the morning. If you’re barely making it to work on time every day, adding stress to your mornings, try setting your alarm for only fifteen minutes earlier than your current wake-up time. Attempting to shift your sleep schedule too dramatically can be a difficult transition. An extra fifteen minutes may be all you need to wake up still feeling rested without the stress of having to rush.
- Save Your Spare Change. Small amounts of loose change can add up to big savings over time. At the end of every day, empty your wallet by placing your spare coins and single dollar bills in a jar or box. You likely will never miss these small amounts, but by the end of the year, you’ll have saved enough money to treat yourself to a massage, a new purse, or a new pair of running sneakers. As an alternative, you could deposit your funds into your emergency savings fund, or use the money to accomplish further good by donating it to charity.
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Women over the age of 18 or who are sexually active are encouraged to see a GYN once each year for their annual exam. Being proactive is an essential part of maintaining a healthy lifestyle. Follow our blog for more articles on women’s health.
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Most office jobs require you to spend an average of eight hours a day working at a desk or being relatively immobile. With the exception of lunch time, maybe you don’t even realize how long you’ve been sitting down until it’s time to clock out and commute back home. Being seated for long hours at a time and facing the stress of the workplace is less than ideal, but you have options to integrate healthy habits into your workday.