How to Keep Your Body Healthy When Working in an Office Job

by | Mar 4, 2022 | Health Tips

Image credit: Unsplash

While most people don’t tend to associate danger with desk work, office jobs come with more health risks than many people realize. The main problem with office work is that it forces people to spend the majority of their waking hours sitting down, which constitutes physical inactivity. If workers fail to move around, they put themselves at risk of chronic joint pains, diabetes, and mental conditions like depression and anxiety. For workers that don’t eat healthy diets, these risks are even higher.

Today’s employees need to find ways to take care of their bodies while working at the office. Setting aside time for exercise, investing in ergonomics, and planning nutritious meals are some of the ways office workers can keep their bodies healthy. Get started with the following tips.

Include Workout Sessions In Your Schedule

Adults only need 150 minutes of exercise each week. You can spread those 150 minutes across seven days based on how busy you are. For example, if work gives you less time to exercise, you can limit your weekday workouts to short, 15-minute sessions, then catch up on weekends with longer, 40-minute sessions.

If you want to give yourself a boost of energy before work, it’s best to start the day with a workout. Or, you can work out in the evening to relieve the day’s stress and improve sleep quality. One of the best exercises you can do after a workday is yoga. Yoga is widely known for its relaxation benefits. Controlled movements and deep breathing can also provide relief to your musculoskeletal system, strengthening your joints, ligaments, and tendons. If you’re interested in the benefits of yoga, you can read more here.

Correct Your Posture

Office work might have a strong correlation with back and wrist pain, but the real culprit is bad posture. Monitoring how you sit and where you place your hands can completely eliminate the risk of injuries like carpal tunnel syndrome. When typing, keep your arms parallel to the floor with your wrists and hands aligned. Your back should be straight with your screen at eye level.

Ergonomic equipment and accessories can also help give your body additional protection. According to this article on ergonomic accessories, ergonomic keyboards and wrist rests can correct the alignment of your arms as you work on your computer. You can also use laptop or tablet stands to keep your eyes level with your screen.

Plan Healthy Lunches

Though grabbing a burger at a fast-food joint might sound better for your hectic schedule, quick meals tend to have higher calorie, fat, sugar, and sodium content. Taking extra time each week to plan your meals and buy the right ingredients can save you from the risk of developing diet-related diseases, such as hypertension and diabetes.

Each week, make a list of healthy meals you can prepare and bring for lunch. Once you’ve determined what you need, head to the store. Registered dietician nutritionist Jessica Levinson recommends stocking up on foods that are easy to prepare, such as boxed soups, low-sodium canned beans, canned fish, and microwavable whole grains like brown rice and quinoa. You might have to wake up earlier to prepare your lunches, but the refreshed feeling your body gets from eating nutritious meals will make the investment worth it.

If you don’t correct your unhealthy office habits early on, your health could suffer in the future. Protect your body by working out regularly, observing proper posture, and planning healthy meals.

The article has been written by Reggie James


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