End of late working hours in Office much longer. The influx of technology also makes us dependency with him and confiscated a lot of breaks. It is these factors that make us unhealthy.
So if you too find yourself spending most of your waking hours at work, here are some simple ways you can make your lifestyle a little healthier.
10 Tips For a Healthier Workday
1. DRINK MORE WATER
The more coffee we drink, the less water we are likely to consume.
In fact, at least 70 per cent of us are chronically dehydrated, which leaves us feeling lethargic, bloated and far from our best. If you do not have a water bottle within easy reach, it is highly likely you are not drinking enough.
While we can count the fluid we get from cups of tea, we still need at least a litre of extra water each day to keep moderately hydrated. So get into the habit of always keeping cold water close by and aim to get through at least two 600ml bottles during the work day.
2. PLAN YOUR MEAL BREAKS
Chances are, if you have not scheduled regular meal breaks throughout a busy work day, you will not take lunch or any breaks at all.
The simple action of actually pencilling in time for meal breaks every 3-4 hours during a hectic work day, is often the difference between taking a break or not.
3. STAND UP
Our expanding waistlines can be attributed in part to long hours spend sitting at a desk.
For this reason, a standing desk is a must when it comes to not only burning more calories, but also for back health. You burn double the number of calories standing than you do sitting.
Ask your manager to invest in a standing desk such as Varidesk and aim to stand for at least two
hours of the working day.
4. KEEP FOOD OUT OF SIGHT
Human beings are programmed to eat when food is in front of them. When taking healthy food supplies to the office, keeping them out of sight is the key if you want them to last longer than 10am.
Keep nuts, crackers, bars and treats in portion controlled amounts. This will help prevent you demolishing an entire packet of nuts or box of snacks simply because you have had a bad day, are bored or just because they taste good.
See also : How to be healthy without need medicine
5. GET OUT
This means leaving the office whenever you can to get some fresh air, to bump up the number of steps you do and get some much needed vitamin D. At least 30 per cent of Australian adults have low levels of vitamin D, which can leave you feeling tired, sore and lethargic. For this reason, at least 10-20 minutes outdoors is crucial during a working day, especially during the winter months.
6. KEEP AWAY FROM THE BISCUIT TIN
Your workplace may supply cheap biscuits, or keep a lolly jar, or even a fruit box in the office. With food so readily available, tempting sweet foods in particular, is that it is very easy to get into a habit of consuming them regularly.
As it is work rather than leisure, make a general rule to not to indulge in tempting work foods and instead save your calories for real treats consumed on weekends or out of hours.
7. BEWARE THE OFFICE FEEDER
Every office has one — the office feeder who takes great delight in baking or bringing in tempting foods to the office without ever partaking themselves. While the freshly baked brownies and cookies may taste fantastic, you have no idea what is in them. If they taste that great, chances are they are packed full of extra fats and calories you do not want to be eating.
The first time you say no it will be hard, the second time easier and by the third or fourth the feeder will learn to take their treats elsewhere.
8. TAKE YOUR LUNCH BREAK
It could be argued that as part of a long working day, lunch is actually the most important meal of the day. Failing to take your lunch break is likely to leave you craving carbs and sugars come 4pm. But the wrong choice at the food court will leave you with a lunch that contains double the calories you need.
The simple act of eating a 400-500 calorie lunch that includes lean proteins and vegetables by 1pm each day is one of the key things you can do to keep your nutrition on track.
9. WALK
While it may be challenging to find time to exercise when workdays and commutes are long, if you can simply monitor your steps each day — and aim to get your steps up to a minimum of 10,000 each day — you will have made a significant step towards preventing workday weight gain. You may even find that this basic amount of movement supports weight loss when part of a calorie controlled diet.
10. RECRUIT SUPPORT
If you are in a healthy office environment, it is much easier to control your weight, compared to an unhealthy environment of little activity and overeating.
Seeking out other like-minded, healthy individuals at work will help you to keep on track with your diet and lifestyle goals, simply because we now spend so much more time at work than we ever have in the past.
Originally published as Work habits that are ruining your health
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