The more you sit, the more you suffer from health consequences. But, most of our jobs require us to sit continuously for long hours. What changes can you bring about to move more often (take a small break every hour, walk around the office after lunch or stretch for some time every few hours) and eat more healthily at work?
Everyone has got a lunch break during office hours and you cannot force yourself to eat outside food daily. You need to plan your meal for the week during the weekend to avoid last minute preparation chaos. This not only saves you enough money, but also saves your health as restaurant meals are often greasy and sodium-rich.
Walk to Work
Humans were not designated to sit in one place for prolonged hours. Human body is a dynamic system that needs constant movement which can otherwise result in obesity, diabetes, heart disease, insomnia, headaches and constant back pain. The way you meticulously plan your meetings and work, the same way you can plan your workout too. Research suggests that every person should cover 10,000 steps per day to stay healthy. Try to walk to office. If that is not practical, try to squeeze in three 10-minute work schedules through the day. By the end of day, you would have completed 30 minutes of activity. You can use the restroom in the next floor, climb the stairs to work or place the dustbin farther away from your desk. Although this is nowhere near your total step target, you have at least started responding to health targets. Even getting up from your desk to make yourself a cup of coffee improves overall health.
Design a Healthy Desk
Your co-workers might have an on-the-go candy jar to pop in few candies into the mouth or the vending machine near your floor entrance might want to become your best friend. Chuck these out and carry different fruits with you every day to make a fruit bowl of your choice and don’t leave your cabin at the end of day until you have exhausted the fruits. Stack some healthy snacks such as unsalted nuts, puffed rice or cucumber sticks to fight hunger. Keep a bottle of water by your desk to stay hydrated. People often confuse thirst with hunger and drinking enough water can prevent you from eating unnecessarily.
Have a Good Posture
People hunch over computer screens all through the day and neglect their posture which is important for overall fitness. A good posture allows you to breathe more deeply, improves circulation and digestion, gives more space for organs to function and makes us look more confident and composed. Many companies such as Google and Facebook have encouraged their employees to stand and work for better health. Research also shows that sitting on an exercise ball and working increases abs movement by 33%, stimulates circulation, muscle and leg movement and reduces stress.
Cut Down Caffeine Intake
Caffeine addiction is common in a workplace setting. Small amounts of caffeine can stimulate your brain and increase productivity. But, consuming too much coffee can end up adding increased calories, sugar and fat. Overcaffeinated individuals suffer from serious health consequences as discussed in the website www.firsteatright.com. Estimate your current coffee consumption rates and cut back on the added caffeine intake, if needed.
Nearly 1 in 4 people complain of body pain and aches due to long hours of sitting in one place. Such stagnant positions and lack of movement can result in sluggish digestion and lack of energy. It’s the small things that add up and the ideas suggested here help individuals to adopt a healthy lifestyle.
AVOID FRAUD. EAT SMART.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.