Lifestyle of modern society today, brings us to an unhealthy lifestyle, such as work pressure, indiscriminate eating habits, and don’t do sports. Minimum of ten hours we were in the office, not to mention the added time we spend on the road. This certainly brings a series of problems for us and also for the office where we work: fatigue and lack of fitness, obesity, incidence of various diseases and many more. It certainly will affect our work productivity.
Here are some simple tips that we can do together in the office to maintain our health.
1. Make your own lunch
Fast food, instant food, flavor, preservatives, food full of fat, and his friends are nice to be enjoyed, but the food was bad impact for our bodies. There are some things we can do to keep our food, among others, is to prepare your lunch in the morning, do not need luxury. Try to bring fruit, a sandwich of rye bread and some vegetables. You only need five minutes to make lunch and it was the same as you do the saving.
For more info about prepare healthy food, readers can check below E-Book:
2. Eat balanced meals every day (including breakfast and healthy snacks)
Many people are tempted to not eat breakfast because it takes a long time for breakfast or in effort to lose weight. It has been proven that people who have breakfast are healthier and are more likely to get a stable weight.
Good nutrition is the foundation for any healthy lifestyle and is not difficult to apply to work life. Try to make better decisions about your eating in the workplace and make sure you get a quality multi-vitamins than any of our food. Provide a healthy snack: snack of wheat, dried fruit, nuts, etc
3. Check your desk/immediate environment. Keep your workspace clean
Keyboard, mouse, and the phone could be a nest of thousand of germs that waited to make you sick. Then clean the keyboard, mouse, telephone, and other things that often do you use regularly with anti bacterial spray. Even if you’re the only user, germs can live on these objects. If your mouse is “stuck” when you move it, Rollers may be blocked in the dust. And your keyboard may not look too bad, but try placing a sheet of plain paper on your desk, turn the keyboard and give a little shake
4. Drink more water and less coffee
Soda, tea and coffee may help you stay awake, but they also will contribute to dehydration. Dehydration can cause headache at office. Try exchanging cups of coffee each other for a glass of water, and see how you feel so much better.
In addition, many foods rich in water content, such as citrus, grapes, melons and apples. Eating these foods while at work, besides making you healthy also helps you stay hydrated
5. Wash your hands to stay healthy
Apart from your immediate work space, anything you touch in the workplace can potentially save the bacteria, so it’s a good behavior to wash your hands regularly with regular soap. Washing your hands regulary can help you stay healthy in the workplace, especially in the flu season, after using the restroom, opened the package or letter, and use your computer. If you are in contact with many people in the office, keep a small bottle of Hand Sanitizer on the table to keep you clean.
6. Avoid the “free food” trap
Snacks provided by your coworkers at his desk can add thousand of calories; if not careful it will ruin your diet, and add weight to your body. Probably this is a big temptation for many people who try to eat healthy foods – free food!
As we all know is very difficult to refuse a free lunch or some cakes. Of course you do not have to really resist this free food, but learn to not be tempted to eat more than you want, just because the food is there. So if you know someone offering candy or chocolate just try to distance yourselves from such temptations.
7. Take frequent breaks throughout the day
When you feel stressed and tired, get up and walk around for a few minutes. We all know how our bodies and minds react to stress: muscle tension, leading to shoulder and back-pain, posture is wrong (bending over the keyboard, typing in a panic), feels angry, crying, or even despair.
Take a break for two minutes; it might help you out of the feeling of being overwhelmed. Take a break, stood up and move around every 30 minutes or more. Simply get up and move around for some time combined with some light stretching can help keep you focused, reduce the feelings of fatigue, and feel better. Try some tips for stretching at your desk. Taking breaks and keeping your body shape will help you feel better and make you more productive. There’re some practice that can be done in the office! You can stretch and increase your energy, without loss of productive work time and done enough in your seat
a. Chest Stretch: Stretching the chest may be one of the best exercises you can do for your body, since most of us spend much of our time hunched forward. In a seated or standing position, hold the band in a wide grip over the head. Take the arms back just a bit as you lower them down, stretching the chest. Hold for 10-30 seconds. Avoid this move if you have shoulder problems
b. Shoulder Shrugs: The shoulders and neck hold a lot of stress and tension from typing, clicking and scrunching. Shoulder shrugs are a great way to relax the shoulders and get a little circulation going. Seated or standing, lift the shoulders up towards the ears, squeezing them as hard as you can. Hold for 1-2 seconds and roll them back as you relax down. Repeat for 8-10 reps
c. Upper Back Stretch: The upper back can also become tense and tight from hunched shoulders, especially if you hold the phone against your shoulder or use your mouse a lot. In seated or standing position, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together. Hold the stretch for 10-30 seconds. If twisting the arms doesn’t feel good, simply lace the fingers together
d. Spinal Twist: Sitting for prolonged periods of time can also affect the lower back, leaving it tight and achy. This stretch will help gently work out some of that tension. In a seated position with the feet flat on the floor, contract the abs and gently twist the torso towards the right, using your hands to help deepen the stretch. Only twist as far as you comfortably can and keeps the back straight while keeping the hips square. Hold for 10-30 seconds and repeat on the other side
e. Torso Stretch: Even if you pay attention to your posture, you may find yourself sinking back into a hunched position , which can make your back ache. This simple move will stretch all the muscles in your back, sides and arms. Seated or standing, lace the fingers together and stretch them up towards the ceiling. Take a deep breath as you stretch up as high as you can, then exhale and open the arms, sweeping them back down. Repeat for 8-10 reps
f. Forearm Stretch: You may not even realize how tight your forearms can get from typing until you stretch them out. This simple move helps stretch those muscles in the forearms and wrists. Seated or standing, stretch the right arms out and turn the hand down so that the fingers point towards the floor. Use the left hand to gently pull the fingers towards you, feeling a stretch in the forearm. Hold for 10-30 seconds and repeat on the other hand.
g. Neck Stretch: Holding tension in the neck can lead to headaches and upper back tension as well. Many of us drop the head forward when working on the computer, which can put extra stress on the neck muscles. This stretch feels great on the neck and shoulders. Sitting in your chair, reach down and grab the side of the chair with the right hand and gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder. Hold for 10-30 seconds and repeat on the other side.
h. Hip Floor Stretch: The lower body also gets tight from sitting too much, especially the front of the hips. While standing, take the right leg back as you though you’re going to do a lunge. Squeeze the glutes as you bend the knees, lowering down until you feel a stretch in the front of the right hip. Hold for 10-30 seconds and repeat on the other side.
i. Sitted Hip Stretch: While seated, cross the right ankle over the left knee and sit up nice and tall. Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.
It turns out many things we can do to stay healthy at work, sometimes we rarely think about the things that most simple when we’re busy doing the work. Hopefully, our tips are helpful, good luck trying!
For more detail about fitness you can see it from below website:
No comments:
Post a Comment