We’ve all heard the saying “you are what you eat”. While those words may sit quietly in the back of our minds, there is no better time to bring them to life than during work hours. What we eat can have a tremendous influence on overall performance during the day. Making healthy and consistent choices, especially at work, helps to maintain energy and focus which may ultimately reduce the risk of stress and fatigue. Check out our quick guide below to be happy, healthy, and hunger free!
Be Proactive: Chances are when your stomach is growling, your mood and energy levels are at an all time low. Eating smaller, more consistent meals throughout the day will help to sustain glucose levels, helping to keep you focused and alert. Avoid burn out by eating before you’re hungry. For some people, this might mean consuming a light snack every 2-3 hours and a full meal every 5 hours throughout the day.
Brown Bag It: Bringing healthy snacks to work is a great way to curb hunger and stay consistent with good food choices. This is especially helpful for those with busy schedules, who may be more likely to make poor choices in a pinch. Aim to provide yourself with a combination of non-processed carbohydrates, protein, fruit or vegetables and healthy fats. Doing so will give your body the right amount of protein, fiber and antioxidants that will not only help to keep you fuller, longer, but help to maintain productive energy and a positive mood.
Stay Hydrated: Just as important as the food we eat. Staying hydrated allows our muscles, joints, and organs to function properly. Dehydration can cause our minds and bodies to slow down, making it difficult to focus or feel well during work. Drinking water instead of alternative beverages will also help to cut unneccesary sugars and keep energy levels sustained. Try substituting a glass of water instead of a mid-day soda or coffee which can be packed with simple sugars and lead to afternoon crash.
Be fit and have a healthier body even at work! Here are some recommended office exercises you can do at the office.
Every one of us wants to be healthy and physically fit. And who wouldn’t right? We all want to feel better and have a longer life in health. But, one can’t achieve such a healthy body with a weak immune system. We can build this up by having a healthy lifestyle, eating healthy food, having a healthy diet, and regular exercise. But most of the time, it’s the latter that we always find hard to have mostly because of those busy working schedules and office work needed to earn a living. But there’s a workaround with this situation, and despite our hours being spent in the office, having a regular exercise is still achievable with some office exercises we can do during break time or while working. Nothing will absolutely hinder you from keeping a healthy lifestyle, definitely not work!
Learn about these exercises and try hitting two birds in one stone: Or should we say staying healthy while making a living. Now that’s a healthy living, right?
Take the stairs instead of riding elevators or escalators- If your office isn’t on the ground floor, start taking stairs instead of taking the usual elevator ride you do every day. It can be a good cardio exercise, and it makes your legs stronger.
Turn waiting time into calf- strengthening time- If you are waiting for copies to print or photocopy, instead of standing you transform it into an office exercise by lifting your heels up and down until you feel a mild but satisfying burn in your calves.
Wrist Stretch- It is important for your wrist and fingers to maintain its blood circulation from exhaust typing. You can do a simple stretch extending an arm in front, palm up, and grabbing the fingers with other hand. Gently pull the fingers towards you so that the fingers will be stretched.
Chair Squat- Let’s get that painful back exercised! Lift up until your hips are just hovering over the chair, arms out of balance. Hold for 2-3 seconds and stand all the way up.
Side Bends- Let’s get your abdominal muscle get exercised, too! Hold a water bottle in both hands and stretch it up over the head, arms straight. Bend towards the left (or right and vice versa) as far as you can to contract the abs.These may be just simple stretches and unnoticeable type of exercises, but you’ll be surprised on how they help your body stay in form before, during, and on your way to finish work. That’s easy, right?
There is so much to do around the office. From the moment we log in up to the last second of our shifts. We spend five or six days a week in the office. It doesn’t matter how we do our jobs, as long as it gets done.
When we do a lot of things, time flies so fast and we hardly feel tired not until we make our way home. In every physical task that we do, there is a proper body mechanics that we should follow. Here are common office tasks that require a proper body mechanics. These tasks are usually not considered to be important. But it’s time to think again.
Let’s start out with 3 simple things that we usually experience in the office. You’ll be surprised at how easy these tasks are.
- Sitting. Make sure that the level of the chair that you are using is just right for the height of your office desk. This will prevent you from slouching that will result to back pain. Sit straight and relax while breathing normally. Always make sure that your shoulder muscle is not tensed. You can fix that by consciously relaxing it. This can also be done to other muscle groups.
- Lifting. Always check the weight of the object you are lifting. Maintain a wide base by keeping your feet apart to prevent the possibility of slipping. Bend your knees and hold the object as close as possible to you and slowly lift the object up. It Is always safe to ask for help or use a device that can assist in prevent yourself from having a back injury.
- Picking up fallen objects (papers, ball pen, etc.). It is better to bend your knees instead of just bending your back forward to pick up any fallen objects.
Repetition can help you build a habit. Repeat the things that can cause good things to you. Influence your colleagues to practice good body mechanics too!
Office work is not really a glam job. We usually say office work is much better than plumbing, carpentry, repair and maintenance. In the office, we get to avoid the heat of the sun, have our own space or table in the office with matching picture of our family or cute dog, have free coffee from the pantry and proudly wear corporate attires. So what are the reasons to be tired and exhausted?
One of the main reasons is sitting. According to studies, prolonged sitting can cause increased LDL cholesterol also known as bad cholesterol. This is our one way ticket to heart problems and other circulatory diseases such as Atherosclerosis and Ischemia.
Effect on bones. Prolonged sitting is bad. Prolonged sitting and slouching is worse. Slouching can strain our neck and cervical vertebrae. When we slouch our spine is pressed unevenly which affects the surrounding tendons and ligaments. One bone problem that we don’t want to have is Osteoporosis.
What do we do?
Move from time to time. This will improve blood circulation in our body thus preventing hypertension and circulatory problems. We can also do a 3-minute stretching starting from head to toe. One more exercise that is really effective is standing up from sitting without any hand support. You can do this repetitively for one minute every day. Lastly, if your boss will allow you to bring an exercise ball, replace your office chair with it. Exercise ball can help us improve our posture and tone our abs.
I hear this a lot- ‘I want to gain benefit from stretching, but I don’t want to injure myself and defeat the purpose of stretching to begin with.’ This is a valid point. Many people will strain a muscle or surround connective tissues from over stretching. There are two main pieces to this: the muscle and the surrounding connective tissue. When a muscle is over stretched it creates micro-tears in the muscle fibers. This can lead to soreness and the ‘pulled muscle’ feeling.
Stretching also targets the surrounding connective tissues. Over stretching the connective tissue can cause the tissue to not rebound like it should and can lead to it loosing it’s inherent elasticity. If this is done routinely it can cause surrounding joint instability.