10 Ways to Stay Healthy at Work

ways to stay healthy at work

Nearly 60 percent of people go to work sick. No one wants to get sick – all that sneezing, coughing, aches! Yuck!

With that many sick people going to work, how can you stay healthy?

We spend a great deal of our daily lives at work – it’s hard to avoid sick people. Whether you work for a company that actively promotes a healthy work environment, or you are left up to your own devices, make sure your physical and mental health are strong by using these tips to stay healthy at work.

1. Practice Good Hygiene

You’ve definitely heard this phrase – wash your hands. That’s because hand washing is the best way to prevent sickness.

You can’t wash your hands too often. It’s hard to believe but not everyone follows this rule. You should always wash your hands after you sneeze, cough, use the restroom, and before you eat.

Keep hand sanitizer at your desk if it’s hard to wash your hands.

2. Exercise

Exercise will help you stay healthy. You could try taking a walk during lunch.

This can also help you reduce stress and reset your mind. Get a walking partner to help you complete your walks even when you feel like you don’t have time.

If there is no way to get out during lunch, try parking further away or taking the stairs.

3. Clean Your Workspace

There are more germs at the average desk than a toilet seat. Gross!

It’s important to keep your desk clean and organized. Buy sanitizing wipes and wipe down your desk often. You can also buy a keyboard cleaner to remove other germs.

You should wipe down your desk and your phone at least once a week. You will also need to clean your computer screen and keyboard once a week.

4. Eat Healthily

Many people complain that it is too hard to resist all the treats in the office. You know the drill – it’s Bob’s birthday. He brings in donuts.

The main thing to remember is that moderation is key. You don’t have to completely stay away from these treats all the time.

Before you head to the office, you should eat a healthy and filling breakfast. Pack healthy lunches like salads and fruits. Try eating away from your desk to avoid overeating.

You should also bring healthy snacks like fruit, granola bars, nuts, and vegetables to snack on through the day. These foods won’t give you the sugar crashes that chocolate and other sweets.

5. Drink Lots of Water

You need to stay hydrated. We need to drink six to eight glasses of water every day.

If you don’t get enough water, you may feel tired or sluggish. You should keep a water bottle at your desk and refill regularly. Take a break and drink 10 sips of water.

You can also get hydrated from fruits along with drinking water.

6. Take Breaks

You want to work hard to get out of the office as soon as you can. However, you should still take breaks and get up and stretch.

You can get lethargic if you don’t breaks. If you get away from your desk occasionally, you can rejuvenate and be more productive.

Go outside and get some fresh air. Even when you feel you are too busy, it’s best to step away to regroup. This can help you reduce stress.

Walk around the office for five minutes or go sit outside and listen to nature.

7. Watch Your Caffeine

Most people say they can’t make throughout their day without caffeine. You see people working with coffee mugs at their desk and the many coffee pots throughout the office.

Drinking caffeinated beverages is okay as long as you drink them in moderation. Try to drink just one cup of coffee in the morning to avoid the crash. If you omit one cup, you can also cut calories from the sugar and creamer.

You can also try moving to decaf if you want another cup – or half caffeinated.

8. Use Good Posture

This takes some work. If you sit and stare at your computer screen for hours you may push your neck forward, which adds strain.

One exercise that can help your neck is to do chin retractions. Pull your chin in to make it look like you have a double chin. This helps support your upper back and neck.

Tips for good posture:

  • Your hands, wrists, and forearms should be straight and parallel with the floor
  • Head should be lined up with the torso and forward facing
  • Elbows should be close to your body and bent around 90 to 120 degrees
  • Keep your shoulders relaxed
  • Support your feet on floor or footrest
  • Your thighs and hips should be parallel with the floor
  • Keep your knees about the same height as your hips
  • Line your ears up with your shoulders

Using proper posture and ergonomics can help you stay comfortable while at work. Make sure your chair is the proper height and all your equipment is within the right distance to avoid reaching too far.

9. Watch Out for Eyestrain

Staring at the computer for so long can cause eyestrain. This can lead to headaches, sensitivity to light, and trouble focusing.

You should be about the distance of about an arm’s length from your computer screen. You will still be able to read your computer.

If needed, you could always increase the font size so you can see.

10. Ways to Stay Healthy at Work – Learn to Manage Stress

In order to be productive and healthy, you need to learn to manage your stress. The fast-paced American life can take its toll on you if you are not careful.

This is why it’s good to take frequent breaks throughout the day.

You also need to find a good method to relieve stress like exercise, Yoga, vacations, time with family, or a spa day.

You can also take a few moments to close your eyes and take deep breaths at work when you feel stressed.

Find out what works best for you, and make sure you put yourself first.

Want to Learn More About Being Healthy?

Now that you have read about ways to stay healthy at work, you can read other articles to learn how to live healthily.

Check out Humble Musings for more inspiring tips on living a healthy life.