Working at a desk can take a toll on your physical and mental health. It’s part of a sedentary lifestyle that decreases your mental and physical well-being. Even though it feels and looks safe, working at a desk is not free from hazards.
While the occupational hazards in an office are different from those at a construction site or a hospital, there is still an impact on your wellness. Increase your awareness of small things that impact your health, and with this knowledge, you can take action to maintain and improve your well-being.
There are several studies that have raised concerns about the effects on our health of sitting for long periods of time. The noted dangers can include an increased risk of heart conditions, diabetes, certain cancers, and weight gain. Sitting is not good for your health. That’s especially troubling considering that according to the U.S. Bureau of Labor Statistics, people in the legal field spend 6.63 hours per day sitting! Add job-related stress to the mixture, and you can see how the adverse well-being consequences can start to add up.
But you can do something about this. You can maintain your productivity while not sitting all day at your desk. Keep reading to learn what steps you can take to counteract the downside of your desk job. Start with the ideas in this post for protecting your health and well-being.
Tips for Protecting Your Physical Health:
1. Adjust your posture. Slouching can cut off your circulation and make your lower back ache. Try drawing your shoulder blades down and back to open your chest. A lumbar support pillow may help too.
2. Frequent breaks. Studies show that moving around about every half hour reduces the negative effects of sitting. Taking breaks may be even more effective than regular exercise. Make it a habit to stretch or walk around your office for a few minutes.
3. Align your wrists. Typing with a bent wrist could lead to carpal tunnel syndrome. Rest them occasionally and ensure your workstation is set up ergonomically.
4. Rest your eyes. If your eyes are dry, and your vision is blurred, you may be staring at the computer screen too long. Look away occasionally and do eye exercises like blinking or staring at something in the distance.
5. Stay hydrated. Drinking plenty of water helps to maintain your body temperature, metabolism, and heart health. Aim for 8 glasses a day.
6. Bring healthy snacks. It’s easier to resist the vending machines when you have a supply of wholesome foods. Good choices include nuts, baby carrots, and hummus.
7. Pack your lunch. Save money and calories by bringing your lunch to work. You can prepare it the night ahead if you tend to rush in the mornings. When working from home make better choices for your lunch and have fruits and vegetables prepared ahead for your snacks.
8. Use a standing desk. There are studies showing that standing during work hours can benefit your health and it does not have adverse impacts on your productivity.
Tips for Protecting Your Mental Health:
1. Build friendships. Good work buddies increase job satisfaction. Get to know your coworkers and look for common interests. Share stories about your personal life and encourage them to do the same.
2. Connect in person. Face-to-face contact also contributes to stronger relationships. Try dropping by someone’s office instead of sending an email.
3. Wake up early. Do you barely see the sun because you’re inside all day? Rising an hour earlier could enhance your mood and give you more time to work out and eat a hearty breakfast.
4. Use your vacation days. Letting your vacation days go to waste undermines your health and productivity, so time off is beneficial for you and your employer. Even just planning a vacation can lift your spirits, so make a list of your favorite destinations and start researching them.
5. Declutter your space. A cluttered desk can be a source of stress. Find an organizing system that works for you and put files you rarely use out of sight. While you’re at it, add in a few personal touches and a pretty plant.
6. Focus on helping others. Any job is more meaningful and gratifying if you keep the purpose in mind. When you’re having a rough day, think about the people who benefit from your efforts, including your family.
You can stay healthy without giving up your productivity. Adopt some simple habits that will protect your well-being, even if you spend many hours a day behind a desk.
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