If you’re an office worker, there’s no doubt that sitting all day can be a drag, some tips for a Healthier Workstyle could be life-changing. If you’re not careful, it can also lead to many health problems down the road. It’s worth it to take small steps every day to ensure your body stays healthy and strong for as long as possible. From taking breaks from sitting every 30 minutes to drinking lots of water, here are some tips on how you can make workday living healthier:
Take a break from sitting every 30 minutes.
Taking breaks is an important part of staying healthy and productive. It’s easy to fall into the habit of taking a break every 30 minutes, but it’s better to take smaller breaks throughout the day rather than just one long break.
When you have finished working on something for a while and are ready for a break, go somewhere else in the office or outside and stand up straight for about five seconds before sitting back down again. This will help stretch out your spine and make sure that no blood gets trapped in any part of your body as well as give yourself some time alone so that you can clear your mind before returning back into work mode again (which can be difficult).
Another way to prevent sitting all day is using a standing desk! Even if you stand up for 10 minutes, it makes a huge impact on your health. There are a lot of variations for standing desks, doesn’t matter if you work on a laptop or a computer. If you have a place where you can put your laptop, that plays the role of a standing desk, you can just change locations! What about the fact that you already have a desk…and don’t want to change it? There are adjustable risers that you can put already on your desk. Here are some examples of products that allow us to stand while working:
Water is essential for a healthy body. It keeps you hydrated, regulates your body temperature, and helps flush out waste products.
- Drink water throughout the day: Drink at least eight glasses of water per day (1 cup), but drink as much as you want to! If you’re thirsty, drink more; if it’s not bothering your stomach, don’t worry about it. Just make sure you are drinking enough so it doesn’t feel like an interrupted shower for too long!
- Before lunch and dinner: Aim for about 16 ounces (or two cups) of water each time before eating because food can be heavy on digestion so it can take longer to digest than normal foods do. This will allow more time between meals which means fewer hunger pangs later on during work hours when trying not to eat again after lunch has already been eaten…
- I recommend using glass bottles because plastic bottles can reflect the quality of the water. These kinds of tips for a Healthier Workstyle are usually overlooked and people don’t pay much attention to that, which is a mistake.
Give your neck and shoulders a stretch.
- Make sure you’re comfortable. Take a break from your desk and sit in a chair or lie down on the floor if it’s available, then let your body relax as much as possible.
- Start with something simple: just raise one arm above your head (or both arms) for five seconds at a time and then lower them back down again. Repeat for 10–20 reps per side.*
- For more advanced stretches, try this one: Sit up straight with good posture; cross one leg over the other so they’re both resting on top of each other; bring that knee up toward the ceiling while keeping both feet flat on the ground; then reach forward with your arms until they touch behind you while keeping most part of their weight supported by only one foot—this should look like an upside-down “V” shape (but don’t do this if pain shoots through either shoulder).
- Another great way to stretch is using bands, here is an article for great bands exercises: Best band’s exercises
Aim for 7-8 hours of sleep a night.
Sleep is important for your health, and it’s even more important that you get enough of it. Try to follow a regular sleep schedule—and if you’re not sure how much sleep is too much or too little, talk to your doctor about it. If you don’t know what kind of schedule would work best for you, try this one:
- Go to bed at the same time every night (unless something comes up).
- Get up at the same time every morning (unless something comes up).
Stretch your legs to improve circulation.
Stretching your legs can help improve circulation and reduce the risk of blood clots. When you’re sitting at work, it can be easy to forget about stretching because there isn’t much movement in your body. Do some stretches every morning and evening when possible, or try these simple stretches:
- Stand up straight with one leg behind the other (you can hold onto a chair for support). Bend forward until you feel a stretch in the front part of your thigh; then slowly return to the standing position again. Repeat with the other leg if needed. This exercise should be done for at least 30 seconds each time—more if possible!
You can set a time for stretching every day, and make it a habit for your work-day! Using a yoga mat and having a few favorite stretching exercises would be very beneficial for building a healthier workstyle.
Move regularly, even when you’re busy.
A great tip of tips for a Healthier Workstyle is just to move whenever you can! You may not have time to exercise during the workday, but that doesn’t mean you shouldn’t move around at all. Take a walk around the block or go for a drink with your co-workers after lunch. Walking up and down stairs instead of taking elevators will help you stay more energized throughout the day! If there’s no one in particular who needs to meet with you during meetings, get up from your desk (even if it means interrupting someone else), grab some water and go out into the hallway—it will give everyone else some breathing room because they’ll know that they don’t need to rush back into their meeting as soon as possible.
Use ergonomic office products.
- One of the tips for a Healthier Workstyle is to simply use ergonomic office products.
- Ergonomic office products can help you avoid injuries and pain, but they shouldn’t just be the first thing on your list of wellness tips! The key is to use them properly, so make sure that if you’re using an ergonomic chair or keyboard, it’s set up correctly (with armrests at the right height) and that you’re not sitting in any position where your wrists are bent too far forward or backward. If possible, try out different keyboards until one feels comfortable; some people find that going from one model to another is easier than others because their hands naturally fall into different positions when typing on different devices.
- Make sure that whatever device(s) are used for typing have enough space between their keys for fingers — this will prevent carpal tunnel syndrome from occurring as well as other repetitive stress injuries like tendonitis/arthritis/joint degeneration etcetera due to lack of space between each finger joint on either side of those same keys!
Speak with your supervisor about accommodations for back pain and discomfort.
If you are experiencing chronic back pain, it’s important to speak with your supervisor about possible accommodations. Employers are required by law to provide reasonable accommodation for employees with disabilities who require it for their job performance.
When speaking about your needs, let the person know that this is a medical condition and not just an inconvenience. You can also mention any additional medical problems such as osteoporosis, diabetes mellitus, or hypertension; these conditions may also be causing some of your discomfort at work. It’s also helpful if you bring in documentation from a physician who has diagnosed and treated any injuries or illnesses associated with back pain in the past—for example, x-rays showing bone density loss due to osteoporosis (thinning bones); blood tests showing high blood pressure; notes from doctors outlining treatments they’ve prescribed over time along with dates when those treatments began and ended…
Encourage your co-workers to take breaks together, if possible!
Encourage your co-workers to take breaks together, if possible! This is a great way to build camaraderie and get to know each other better. It’s also a great way for you as the leader of your team or department to share ideas and learn new things from one another.
It’s essential that you don’t work so hard that you forget about yourself (and therefore stop taking breaks). If this happens, try making sure that everyone in your office knows what’s happening; then include them in deciding how best to manage this situation going forward.
There are many tips for a Healthier Workstyle that are small and could pay a big impact on your life
- Take a break from sitting every 30 minutes.
- Hydrate frequently throughout the day, especially if you’re working in an office or at your desk all day.
- Give your neck and shoulders a stretch—try this simple exercise: lie on the ground with your hands behind you, palms down and elbows bent at 90 degrees; lift one leg up toward the ceiling while pressing against it with both hands (you can also use an exercise ball). Repeat on another side!
- Aim for six hours of sleep each night so that you feel alert but not exhausted during work hours; if possible try to get eight hours of uninterrupted rest each night as well but don’t forget about naps during busy times like weekends when we tend to overdo things sometimes.”
As we’ve seen, it’s important to take a proactive approach to stay healthy at work. From these tips for a Healthier Workstyle, we hope you gained some useful knowledge. There are many things that you can do every day to improve your health, including taking breaks from sitting every 30 minutes and regularly stretching your neck and shoulders. If you’re experiencing pain or discomfort, speak with your supervisor about accommodations for back pain or discomfort as well. Finally, encourage your co-workers to take breaks together if possible!