Modern working life can be fast-paced and stressful, and society is increasingly overworked and burnt-out. One way to prevent these problems is to look after your mental and physical health. When you work in an office where you sit for long hours, it is particularly important to find ways to be active and make healthy food choices. This not only helps to maintain good physical health, but can also help to increase productivity at work and build stronger team bonds with colleagues.
Here are 11 practical tips for staying active and making healthy food choices while working in the office:
1. Stand up regularly
Sitting for long periods of time is not good for anyone's health. That's why it's important to find ways to stand up regularly. You can do this by downloading a reminder app.
But why not plan walking meetings or just do them standing up? Even phone calls are more useful if you answer them standing, walking or even doing some simple stretching exercises. You could also look at WHO recommendations on healthy physical activity here.
2. Do simple training exercises
Working in an office can be a challenge to find time for an intense workout, but even short and simple exercises can help keep you active. For example, you could go for a walk at lunchtime or after work. Use the stairs instead of the lift, do cycling movements while sitting, lift your legs while sitting or standing, or do arm exercises. These simple activities can help increase your heart rate and activate your muscles. It has even been scientifically proven that such short bouts of exercise have a efficiency available!
3. Plan your meals in advance
Eating fast food and unhealthy snacks can be an easy pitfall, especially if you're busy working in an office. That's why it's important to plan your Meals prepare and cook healthy meals at home and/or bring them to work.
Choose fresh fruit and vegetables, wholegrain products, protein-rich foods and healthy fats such as nuts or avocado. Avoid too much sugar!
4. Drink enough water
Drinking water is an important part of a healthy lifestyle, especially when working in an office environment. Drink water regularly throughout the day to stay hydrated. A water bottle on your desk reminds you to drink water! It's also an easy way to keep track of how much water you actually consume at work!
According to the recommendations in Estonia, an adult person may need about 1.5-2 litres of water per day, but this may vary depending on individual needs, including physical activity, weather conditions and health. Read the TAI advice here!
5. Plan an active lunch or work break
Use your lunch or work break to be active. Go for a walk or do some exercise during your lunch break. Not only will this help you stay active, it will also improve your mood and energy levels throughout the working day.
Certainly, consistency helps to introduce such changes. Read here for tips on how to achieve exercise consistency!
6. Involve colleagues in training
Exercising with a team can be a great way to increase both physical activity and team spirit. Plan workouts with your colleagues, such as joint walks, jogging circuits or group training sessions. This will not only help you stay active, but also create a fun and motivating environment at work. You can, for example, get your team together and together to strive for the best summer form in our challenge!
7. Choose healthy snacks
Snacking can be part of your working day, but choose healthy snacks. Keep fresh fruit and vegetables, yoghurt, nuts or cereal bars handy in the office so you can grab a quick healthy snack when you get a craving.
8. Watch your posture
Sitting for long periods has a negative impact on posture. Make sure you sit up straight and maintain the correct posture. Regular posture corrections can help prevent back pain and improve overall fitness.
9. Express your needs and take breaks
Don't be afraid to express your needs for physical activity and healthy food choices. Talk to your employer or colleagues about your desire to keep active and eat healthily, and work together to find ways to make this possible in the workplace. Take regular breaks so that you can relax and recover, and return to work with a fresh mind and energy.
10. Monitor sleep quality
Sleep is an essential part of a healthy lifestyle and has a direct impact on your physical and mental well-being. Try to get enough sleep to be productive and energetic during the day. Avoid too much coffee, alcohol or screen time before bed and create a routine and restful sleep.
11. Take care of your mental health
A healthy lifestyle also includes mental well-being. If you're feeling overwhelmed, anxious or stressed at the office, take time to look after yourself. Find ways to de-stress, such as meditation, breathing exercises, relaxation techniques or walks in the fresh air.
Overall, it is important to look after your physical and mental health in an office environment to stay active and make healthy food choices. Regular physical activity, healthy dietary choices, drinking enough water, monitoring posture, exercising with colleagues, prioritising sleep quality and looking after mental health help prevent overwork and burnout and support a productive and healthy work environment.
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