Workplace Prescriptions — 6 Ways to Keep Your Health During 9–6.
By: Hesha Hettiarachchi
Tags: Health, Jobs, Professional Development, Fitness, Workplace

Presenting a detailed list of healthy practical habits for professionals!

In comparison to past generations, we’re confronted with many more health and energy issues. We are exhausted at the end of the working day — our eyes itch, limbs ache, gastric systems complain and spirits wilt.

Add to that the rising spectres of depression and obesity across the workforce, all of which begs the question: what’s wrong with us?

The answer lies partly in the nature of work and living situations in this day and age. From more physically taxing pursuits, our jobs have morphed into days spent in virtual stillness, usually in front of a glaring computer screen. Many of us live alone, work long hours and swap home-cooked meals for takeaways. Few people would want to pre- pare an entire meal for one, after all. Some things can’t be changed, but there are quite a few simple habits we can adopt to revitalize our tired bodies and calm our racing minds. Incorporating these tips into the daily schedule is a more realistic way of creating lasting change!

1- MORNING ROUTINE

While it’s tempting to get an extra 10 minutes’ sleep in the morning and get out of bed as late as possible, a well-crafted routine is invaluable in setting the right tone for the day. A 20- minute exercise routine of your choice (e.g. stretching, jogging or meditating), followed by a relaxed breakfast, helps you ease into your day — rather than being jarred into it! Include what you like in this, and make the routine easy to follow — listen to your favorite songs as you work out, do the crossword while having breakfast, smear your toast with that delicious jam and so on… in short, make your morning an anticipated time of day.

2- WORK THOSE LEGS

Many organizations recommend walking 10,000 steps a day, to stay healthy. More conservative estimates place this number between 7,000 and 8,000. Either way, this entails a lot more walking than most professionals manage, thanks to a combination of desk jobs, driving to work and using elevators. Increasing your daily step count is actually not very difficult; a mere 10-minute walk at a brisk pace involves more than 1,000 steps! Make walking a part of your daily routine. Step across to a nearby coffee shop for your afternoon cuppa, and skip the twice-daily elevator ride.. take the stairs, instead!

3- STAND WHEN YOU CAN

Like walking, standing is also a great way to keep your metabolism in check. Spending all day in a sedentary position (you may have heard that sitting is the new smoking) causes a plethora of health problems, so stand when you can. Walk around your office when you’re talking on your mobile phone. Between tasks, do some quick stretches or walk around your desk a couple of times. The idea of exercise during office hours may sound impractical, but this isn’t exercise as such. Take the opportunity to move around and keep your body in an active mode. Those who have control over their workspace could even install a standing desk!

4- TAKE AN EYE VACATION

If you spend hours gazing at a computer screen, your eyes are probably being strained more than you know. Follow the 20–20–20 rule, and give them a rest after every 20 minutes, look away from the screen, at an object that lies 259 feet away, for 20 seconds. Then blink 20 times, to refresh your eyes. We blink less frequently while working on a computer. which dries our eyes, and causes redness and irritation. There are plenty of free applications to set regular reminders to take a mini eye vacation. Indeed, you can install them on your phone or computer.

5- STAY HYDRATED

Ever felt your insides contract towards the end of the day, or your skin becoming dry and itchy? Chances are you’re not drinking enough water! Many of us forget to consume the ultimate super drink during work hours. Add to that the drying effects of air-conditioning, and no wonder many working people are in a permanently semi-dehydrated state. Place a large bottle of water on your desk each morning, and make sure it’s empty by the time you leave the office. You are far more likely to drink it if it’s in front of you; rather than if you have to walk to the pantry or water dispenser.

6- HAVE A BITE

Many of us spend well over nine hours at work. Are we getting enough nutrition during this time? While lunch is usually on the menu, a heavy midday meal can leave one feeling drowsy. Experts recommend eating multiple times. This doesn’t mean skipping meals and snacking all day! Have a proper lunch, but keep it light. In addition, schedule morning and evening snack times. Fresh fruit, wheat crackers, carrot sticks, a handful of nuts — choose healthy, easy-to-procure items that will keep you feeling light and energized throughout the day. And yes, you can have them at your desk!