Did you know that in January 2018 alone, 4.2 million U.S. workers had an illness-related work absence? What’s more, those absences included reasons like injuries and medical problems too!
Even before, studies have found that on any given day, almost 3% of an employer’s workforce was absent. While that may seem small, having three out of 100 people absent means a combined loss of 24 work hours.
All these show us how vital staying healthy at work is for employees and employers. Both sides have a lot to lose, which is why both should never take health for granted.
The good news is, there are many ways that employees can keep their health in check. We’ve rounded up seven of them, so be sure to keep reading!
1. Make (and Pack) Your Own Lunch
In 2017, households in the U.S. spent an average of $3,365 for food away from home. That translates to almost $10 a day for dining out or take away food!
It’s not only about the money though — it’s also how fast food and sit-down restaurant food affects your health. In fact, a study found that restaurant meals contain almost 300 more calories than fast food!
That said, one of the best office tips to stay healthy at work is to make and pack your own noon meals. This way, you can control your meals’ portions and choose which healthy ingredients to use.
2. Drop the Chips and Opt for Healthier Snacks
To stay healthy at work, steer clear from vending machines filled with chips and soda. Okay, so this may be easier said than done, considering that the U.S. is home to about 7 million vending machines.
The good news is, you’ll now find vending machines offering healthier snack options. These include multi-grain biscuits, baked crackers, and fruit and nut energy bars. Also, rather than sugar-filled soda, these machines offer organic and zero-trans-fat drinks.
To find out more about these more nutritious snack choices, you can start by checking this review. If your office doesn’t have them yet, speak to your office managers about getting them. It’s likely they’ll swap a few of the chips-and-soda dispensers with healthier alternatives.
3. Remember to Hydrate
Even minor dehydration can already cause unwanted headaches and fatigue. If you experience this, you’re sure to see your productivity levels at work drop.
That’s why regular hydration, even if you don’t do strenuous activities, is one of the ways to stay healthy at work. The rule of thumb is to drink between six and eight glasses of water every day.
To make water intake easier to remember, get yourself a reusable water bottle or tumbler. Before you sit and get engrossed with work, fill it up and place it where you can always see it.
4. Follow Your Mom’s Advice — Sit Up Straight
Speaking of headaches and fatigue, did you know that poor posture can also cause these pains? That’s right — bad posture can lead to a type of headache known as a cervicogenic headache.
This often starts from the neck, spreading all the way up to the head. It can occur when the head “leans” too forward than the shoulders and the chest. This position puts more stress and pressure on the joints and muscles found in the upper neck.
To avoid this, make sure your computer screen is at least 18 inches away from your face. When you’re sitting, your eye should be level to the center of the screen.
5. Take Regular Breaks (Even Just Standing Up and Walking Around)
Taking regular breaks after every half hour or so is also key to optimal health at work. These “time-offs” can be as simple as a few minutes of stretching your arms and legs. Use this as an opportunity to walk around the office and perhaps fill up your water bottle too.
Standing after 30 minutes of sitting helps get your blood flowing more freely. This is crucial for circulation, and it also eases the stress and pressure on your muscles and joints. You’re also relieving the pressure off your chest, so standing can help you breathe better.
6. Squeeze in Some Physical Activity
If you can walk or bike to work, do it! If you can’t, you should at least allow some time from your lunch break to walk a few blocks outside of your office.
If there’s a nearby park filled with trees and greenery, consider having your lunch there. This way, you can exercise by walking to the park and also enjoy the benefits of forest bathing.
Forest bathing, by the way, is a Japanese practice that helps reduce stress. It’s a science-backed method to also lower blood pressure and heart rate.
7. Keep Your Stress Levels in Check
Workplace stress in the U.S. is a huge productivity killer as it leads to a lack of focus and even physical pain. It’s also responsible for up to $1.9 billion work-related healthcare costs every year. So, not only does it kill productivity — it also places a huge burden on people’s physical and mental health!
That said, one of the most important health hacks at work is to keep control of your stress levels. Start by trying out meditation and yoga during your breaks. Breathing techniques are also a good way to prevent stress from taking over.
You should also come up with a mantra like “stay calm” or “I will be serene”. Keep telling yourself this once you start feeling your stress levels rising.
Also, more ZZZs help counter high-stress levels, so do your best to sleep better before work the next way. Go to bed early and avoid looking at your smartphone or tablet at least an hour before sleep. It’s also best to give your tummy some leeway to digest your dinner before heading to bed.
Follow these Tricks to Staying Healthy and Productive at Work Now
As you can see, staying healthy at work doesn’t have to be a pain and a serious challenge. By eating more home-made meals than take away food, you can already better nourish your body. A few minutes of regular breaks and walking a few blocks every day will also do wonders for your health.
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