Workplace Wellness: Healthy Practices to Do at Work

healt practices to do at work

Staying healthy at work can feel like an impossible challenge at first. Long hours, close quarters, and a heavy workload make viral illnesses spread quickly throughout the office, and being stressed out and fatigued makes you even more susceptible. However, there are some measures for workplace wellness you can take to keep you feeling strong and healthy. Here are some guidelines you should follow to feel your best:

Tip 1: Eat Reasonably

You’ve heard it all before, but eating well is the number one key to maintaining a healthy body and mind. ZevA’s nutritional diet chart provides the optimum balance of foods depending on your age group. For older teenagers and young adults, it’s recommended to eat food items rich in iron and calcium, such as yogurt and poultry.

Also, quitting or reducing cigarette breaks is the best way to supplement your healthy diet. For those who belong to a more advanced age group, focusing on a diet rich in eggs, fish, lean meats, nuts, fruits and vegetables, cereals and low-fat dairy foods, is the key. Avoiding table salt and fried and oily foods is also important, so when in doubt, bring your own packed lunch to work.

Lastly, don’t forget to drink plenty of water and restrict your caffeine intake to a minimum. Doing so will boost your energy levels in the long-run and help you sleep better at night.


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Tip 2: Maintain Good Posture

Lifehacker’s tips for the terminal sloucher at work include supporting your lower back. When sitting, it’s important that your lower back gets proper support. They recommend keeping the top of your computer or laptop screen at eye level so that you aren’t craning your neck downwards and putting added strain on it.

This way, you don’t slouch to look at your screen. Also, Dr. Charles Wang recommends starting with small periods of time when trying to improve your posture. “A big part of the challenge is that your core muscles are so used to the way you are currently sitting and standing, so they are, in essence, weakened at this point.” Experiencing sore muscles at the start of this process is common, so be careful not to overdo it.


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Tip 3: Take a Break

Most of us want to get our jobs done as quickly and as efficiently as possible so we can leave the office on time. However, this doesn’t necessarily mean we should sit still for long hours. Pain Free Working suggests standing for 30 minutes per hour to take a walk, go for a coffee break, or something similar just to get away from your desk.

Taking frequent breaks allows you to unwind and recharge so that by the time you get back to work, your energy is back to peak levels and you can perform at your best. Also, the physical benefits of getting off your office chair once in a while are boundless.

It’s inevitable that tension starts to build up in your neck and back after spending long hours working at your desk, so taking the time to stretch will ease the pain and prevent you from experiencing chronic strain. Trust us, your future self will thank you for it.


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Tip 4: Manage Stress Effectively

If you’re an entrepreneur, stress is the name of the game. One of Forbes’ tips to prevent burnout is to manage stress through meditation. Over the last thousand years, meditation has been a proven practice for calming your mind.

To start off, try to sit still for five minutes while counting your breaths. If you don’t know where to begin, it also helps to download a meditation app that features guided prompts. Alternatively, active forms of meditation like walking can also help you quiet your mind. It also helps to break larger projects into smaller, actionable steps so you don’t feel overwhelmed. Congratulate yourself for completing every task, and take a break when you need to, you deserve it.

Finally, having a good support system is vital in helping you manage your stress. Sending a quick message to a friend, a partner, or your office mate is a great way to nurture your mental health. Don’t be afraid to reach out and ask for support when you’re feeling down, so others can help you through your journey.


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Tip 5: Observe Proper Hygiene

It may be common sense that’s been drilled on you since childhood, but maintaining proper hygiene at work will prevent you from catching that dreaded cough or cold going around.

 Medium states that regular handwashing is essential after every bathroom break, along with a healthy dose of hand sanitizer to prevent the spread of germs. Also, cleaning your desk surface with a disinfectant once in a while reduces the risk of bacterial contamination.

If you have a shared kitchen, it should be cleaned frequently and any shared utensils and equipment should be well-maintained. This prevents any food-borne illnesses from spreading.


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In the end, focusing on prioritizing your mental and physical health will help you improve your overall quality of life. For optimal health at work, don’t forget to keep these tips and mind and feel free to share them with any officemates who tend to get stressed or fall ill often.

About the Author

Angelica Greer is a certified tech and wellness geek who is always on the lookout for ways to improve worker health. Her new year's resolutions are to try rock climbing and learn how to code.