6 Ways to Stay Healthy at Work

ByJessica Howington, Senior Content Manager

Trying to stay healthy at work can be challenging. You’re often stuck at a desk all day, surrounded by unhealthy snacks and tempting takeout menus. And let’s be honest, after a long day of work, the last thing you want to do is cook a healthy meal or go for a run. But being healthy doesn’t have to be complicated or time-consuming.

It can be as simple as scheduling 10-minute movement breaks every few hours or having an apple every day for your afternoon snack. And taking the time to focus on your well-being will pay off big dividends beyond your next checkup. Often, you’ll discover that your work performance will get a boost along with your health metrics. So,whether you work from home or in an office, it might be time to give your daily routines some fine-tuning.

Staying Healthy at Work

Rather than let life and stress-induced choices creep up on you, finding ways to get ahead of the health curve are essential. Consider which of the following tips you need to incorporate into your life to create a shift in your health habits for the better.

1.Prioritize Your Breaks

We start here becauseso much of our work culture tends to glorify the image of eating at our desks and being plugged into our emails 24/7. In reality, research supports thattaking regular breaks will do wonders for your productivityand performance. Working for long periods without a break can cause stress and muscle stiffness. Many professionals have found success with thePomodoro Technique, which focuses on taking regularly scheduled breaks every few hours.

如果你是一个新的远程工作者,这适用于做的ubly to you. For some reason, it can seem awkward to maintain our breaks at first. What if the boss Slacks us or a team member sends us an email? Are they going to assume that we’re not being productive? Probably not, and if they do, it might be time to consider finding new coworkers. Just because you’re working in your home doesn’t mean that you don’t need a break. So, get up from your desk, throw in the laundry, grab some water, or get fresh air.

2.Make Vacations a Habit

Americans arenotoriously horrible at taking vacations. We work long hours, and when we do get time off, we often spend it worrying about all of the work we’ll have to catch up on. However, taking a complete break from work is a very healthy decision. Not only can you de-stress, but you can also enjoy a bit of time to relax and refocus. When you’re constantly on the go, it’s easy to lose sight of what’s essential in life. But when you take a vacation, you can step back, clear your head, and return refreshed and ready to tackle whatever comes your way.

And don’t assume that you only benefit from tropical island vacations. You cangarner as much relaxation by taking time off and staying home to work on projects around the house or spending time relaxing. What’s essential is that you’re not working.

3.Pack Healthy Food

It might feel silly, but even if you’re working at home, you might discover that it’s easy to get off track nutritionally without planning out your meals and snacks. Maintain your health bypacking healthy foods for your entire day. By creating intention at the beginning of the day,you’re less likely to reach for the bag of chips when the afternoon munchies hit.

4.Avoid Dehydration

If your coworkers voted you “Most Likely Found at The Coffee Station,” it might be time to reconsider how you will incorporate more water into your day. After all, water is essential for our bodies and minds to function correctly. When your mental zing and physical performance begin to suffer, it might indicate that you’re not getting enough H2O. Look for obvious signs, such as being thirsty, and then grab a cup or two! Less obvious signs of dehydration can be headaches, fatigue, and dizziness.

Many workers have found success by keeping a log on a digital fitness tracker or investing in a water bottle that they plan to refill daily at noon to ensure they’re getting enough hydration.

5.Incorporate Exercise Daily

If you spend most of your day sitting at a desk, you might discover that you’re developing stiffness, soreness, and even chronic pain. Fortunately, there are easy ways toincorporate movement into your workday保持健康和减轻紧张。例如,simply stretching at your desk or standing while you work can make a big difference. Investing in a standing desk or under-desk elliptical are excellent ways to incorporate even tiny bits of movement that add up to a significant impact.

试着在午餐和休息或getti散步ng in a quick meditation.You don’t have to spend hours at the gym to reap the benefits of exercise; simply getting outside can go a long way. So, next time you’re feeling sluggish at work, remember that there are easy ways to get your body moving.

6.Create a Healthy Work-Life Blend

Creatinga healthier balancethat allows you to meet your commitments can tremendously impact your mental and physical health. One of the most obvious ways to find this is to ask your employer for a more flexible schedule. Working flexibly can profoundlyimpact a person’s health, well-being, and happiness. For example, employees who can work from home or have flexible hours are more likely to get enough sleep and avoid burnout.

Additionally, they can balance personal scheduling needs and be more productive at work. And because they’re not spending time commuting, they can use thattime to pursue hobbiesor spend time with family and friends. In other words, flexibly working can have a positive domino effect on all aspects of an employee’s life.

Emphasizing Your Health at Work

Making small changes to your daily routine can significantly impact your overall health. By incorporating more steps, finding the flexibility to prioritize your commitments, hydrating, and minding your nutrition, you can work toward being healthier at work.

If your current role doesn't support a more flexible schedule, it might be time to consider finding a new one that creates a better work-life balance. Take the tour to discover all of the ways that a FlexJobs membership can support your career goals.

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