5 tips for staying healthy while working in an office


June 8, 2016

Topic: 5 tips for staying healthy while working in an office

It's still possible to work an office job and lead a healthy lifestyle.

Many of us wake up each morning and head to the office for our 9 to 5 job, where we spend hours sitting at a desk and staring at a computer screen. Given that we are designed to move, it's no secret that spending extensive amounts of time each day remaining stationary is bad for our health. It can lead to a whole host of medical problems, including heart disease, musculoskeletal disorders, obesity and even cancer. As Business Insider pointed out, extensive research has demonstrated that office work could slowly be killing us. 

Don't be disheartened, however. It's still possible to work an office job and lead a healthy lifestyle, with the help of plenty of exercise, a clean diet and some common sense. Check out the list of five tips below. 

1. Pack your own lunch.
One of the biggest temptations while at work is to grab an easy take out for lunch, or accompany some co-workers to a local restaurant. However, this is often problematic for your health because many pre-prepared food options are high in fat, calories, sugar and sodium, all of which can lead to weight gain, high blood pressure and high cholesterol. Packing your own lunch each day is an effective way to stay in control of what you eat. The Huffington Post suggested planning your lunches for the week in advance, so you won't be scrambling to put something together each morning. Make sure the lunch is properly balanced by including carbohydrates, proteins and fruits and vegetables. 

2. Adjust your monitor.
Sitting down all day is bad for your posture and leads to musculoskeletal problems and possibly even orthopaedic injury. One thing that can lead to orthopaedic problems - particularly neck and back issues - is the positioning of your computer monitor, Time Magazine explained. Ideally the top of the monitor should match your eye level. This is because if it's even slightly lower, you will be more likely to move your head downward, which can potentially lead to musculoskeletal strain. 

"Sitting down all day is bad for your posture."

3. Invest in a standing desk.
This may not be possible for everyone, but if space and higher management allow it, consider investing in a stand up desk. The health benefits are conspicuous - it can improve circulation, suppress appetite and even help bolster concentration, Time Magazine explained. 

Some forward thinking offices have even implemented treadmill desks. If you're lucky enough to have one, use it! Time Magazine detailed that workers who use treadmill desk to walk as they work will burn up to 100 calories more per hour than co-workers who remain sitting. Just be sure to pay attention! If you get too distracted and lose count of your footing you could fall, potentially leading to an orthopedic injury, such as an orthopaedic fracture.

Sitting all day is be bad for your health.Don't sit down all day. Go for a walk around the office and take time for yourself. 

4. Make time for yourself.
One thing that could be exacerbating any health problems you may have is work-related stress. Getting worked up and stressed can increase strain on your heart, blood pressure and immune system, Entrepreneur explained. A wise strategy to counter this is to make time for yourself each and every day, where you go for a walk or leave the office for 15 to 20 minutes. Take a stroll to the park, or if you're unable to leave your office building, head to a quiet break or meeting room for some alone time. 

5. Move around.
One of the most important strategies for remaining healthy at work is to remain as active as much as possible. Given that most of us are required to sit at our desks, the only way to exercise is to take small, routine breaks and take a walk around, Healthline stated. The source suggested that you should ideally be getting up to move at least once every hour, as it can help with blood flow through your body and help exercise muscles that otherwise remain unused. 


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