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How To Be Healthy At Work

Updated on November 29, 2013

Whether you work from home or in an office block, sitting at a desk for long hours can cause several health problems.

Including simple techniques each day, such as moving regularly and eating healthy snacks will improve overall health. They can lower stress and reduce the risk of desk job related illnesses such as; bad posture, deep vein thrombosis and sciatica.


Have A Comfortable Office Chair

A bad working position can cause mis-aligned joints and bad posture, which can be very painful and hard to correct.

Have a chair that supports the natural curve of your back and encourages you to sit up, not hunch over. Another option many swear by, is to use a gym ball as an office chair. This makes you sit up straight and strengthen your core muscles whilst trying to balance yourself.

Adjust the chair so that your legs are bent at 90 degrees, your feet are flat on the floor and your eyes are in line with your monitor. A chair too high or low makes you angle your head to see your screen properly and over time this can lead to joint pain and even breathing problems. If you have trouble keeping in line with your monitor, angle it upwards to take the strain off your neck.


Healthy Desk Snacks

Keep a few healthy snacks on your desk to pick at. This will stop your blood sugar level dropping too low and help you concentrate.

A small bowl of nuts and seeds such as walnuts, almonds and pumpkin seeds will provide essential nutrients and oils. Walnuts for example contain the highest Alpha Linolenic Acid~ the plant based Omega 3~ and can help improve heart, metabolic and even brain health.

'An apple a day keeps the doctor away' didn't become such a well known phrase for nothing! Keep an apple on your desk, ready as a mid-morning snack to help increase bone-density, protect brain cells and prevent cancer. Combine with a little cheese for an added protein boost.

Other healthy choices include; homemade popcorn, trail mix, hummus and vegetable sticks.

Steer clear of processed snacks as these are full of added salt, sugars, MSG and sweeteners.


Meditate At Work

Research has shown that there are many health benefits of meditation and thankfully you can feel these benefits after only five minutes.

Make time in your day to focus your mind, clear unnecessary thoughts and breathe deeply. If you are self-conscious try to find a quiet room or go to a local park where you will not be disturbed.

If a work situation is getting to you or someone is winding you up (we all know the type!), take a few minutes to focus on what really matters and let go of the unhealthy stress. You may even find others in your work place that meditate~ maybe you could organise a quiet room for people to take some time out.

Use A Foot Massager

Much research has been done on reflexology and the findings are good! Looking after your feet has proven to increase overall health.

Of course a massage from a trained reflexologist will give you the full benefits, but a foot massager will reap many rewards, especially when sitting at a desk for hours can lead to blood clots and back ache.

Using a foot massager at your desk will decrease stress, increase circulation and ease tired feet. Take off your shoes and simply roll the massager under your foot. The rolling will relax your foot muscles and it will also stimulate the 7200+ nerve endings that connect to the rest of your body.

More Tips How To Stay Healthy

Drink plenty of water. 80% of us are dehydrated most of the time. Drinking enough waterimproves brain and body function, increases energy and oxygen. Keep a bottle of water on your desk at all times and sip regularly.

Take a packed lunch. Eating out isn't only more expensive, it's normally quite unhealthy too~ with hidden sugars, salt and bad fats. Make your own lunch and choose wisely. Include lots of fruit, vegetables and good protein to give you energy.

Get enough air. Most offices are air conditioned now and this can lead to the spread of bacteria, your body not being able to control it's own temperature properly and a lack of natural air. If possible (depending on your office and local pollution) opt for open windows over air conditioning and make sure you...

...Stretch your legs. Make the most of your lunch break and take the opportunity to go for a walk or even visit the gym. This will boost your energy levels and clear your mind, giving you fresh eyes ready for the afternoon. If possible take regular breaks throughout the day.


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    • truthfornow profile image

      truthfornow 4 years ago from New Orleans, LA

      Great tips. It is often hard to stay healthy at work because everything is so busy and rushed.

    • jpcmc profile image

      JP Carlos 4 years ago from Quezon CIty, Phlippines

      More and more offices are seeing the benefit of having a healthy environment for their employees. But this should not stop everyone to make little changes in the way they work. Ergonomically designed chairs and equipment can do wonders. stress releases and rest can also improve health and productivity. Good job on these tips my friend.

    • Mahir Maric profile image

      Mahir 4 years ago from Bosnia and Herzegovina

      very useful hub and I like the tip about meditation. I think that is the most important in jobs with al lot of stress, Thank you Karen