How to find time for your health during the workday It can be difficult to put your health first when you have a busy work schedule. Follow our tips and tricks to infuse some healthy habits into the workday and keep stress and fatigue from taking over.
A large portion of our adult life is spent working. Finding a balance between our professional life, personal life and overall well-being can be extremely complicated at times. We recently came across an infographic created by Snack Nation, "9 simple hacks to stay healthy at work" and we decided to test and try their recommendations in order to select some of the best ones just for you. Below you’ll find our favorites - they’ll make the daily grind less stressful and help you put your well-being first.
We lose around 2.5 liters of water a day (through breathing and perspiration, for example). The foods we eat can provide us with close to 1L of water but we still need to drink around 1.5L of fluids to compensate for the rest of the water lost.
Top tip: Create ‘markers’ on your water bottle by noting different times on it (i.e. 11 a.m., 2 p.m. and 5 p.m.) so that you know how much water to drink throughout the day, and when. This trick will allow you to stay well-hydrated which will give you a clear mind (and great skin!) to help you power through those e-mails that keep coming in.
Get up and move
On average we spend close to 8 hours of our day sitting. It’s important to get up and walk around often to boost your metabolism, mood and circulation.
Top tip: Try to get up every 30-60 minutes. Set alarms on your phone to remind yourself and then go out and get some fresh air, make photocopies, or ask your colleagues to take a quick break with you by the water cooler.
Celebrate small victories throughout the day - reward yourself with a healthy snack or by taking a few minutes to browse through a website you like to look at in your free time. This short break will allow you to recognize your achievements and give you a few relaxing minutes to yourself.
Top tip: Keep your favorite websites bookmarked and always make sure to have some healthy snacks in a desk drawer like dried fruit, almonds or rice cakes.
Go for a short walk
A quick walk during your lunch break will help you reach the recommended 10,000 steps a day, reduce stress, give you something to look forward to, and get the creative juices flowing by stimulating new ideas.
Top tip: Get multiple short walks in during the day by parking your car further away from the office or getting off the bus or metro a few stops earlier.
Research has shown that being optimistic is great for your health. Always try to look at the bright side of things and remember to practice mindfulness.
Top tip: Write down three things that make you happy when you get to work in the morning - it’ll set a positive tone for the rest of the day.
Take a quick nap
If you’ve ever wanted to have a great excuse for taking a short nap at work, you’ll be happy to know that a 10-minute power nap can make you better focused and more productive.
Top tip: Recharge your batteries by resting your head on your desk for a few minutes or even in your car - just make sure you set an alarm so you don’t oversleep!
Work out at your desk
The best way to lead an active lifestyle and destress is to do a physical activity. Not too long ago we explained how you can exercise at work without breaking a sweat - try to do some of those moves throughout the work day.
Top tip: Try to get in regular workouts outside of the office as well to stay in shape and to keep your skin looking great.
Adopt these healthy habits to stay on top of your game and to make the workday not only healthier, but filled with lots of much needed ‘me’ time.