Most adults spent a large portion of their daily life in the office working, which means the working environment and lifestyle can play a big part in our well-being. The most common problems faced are long working hours, lack of sleep, lack of exercise and in-frequent diets.
Long working hours and posture
With long working hours, people usually end up spending a long period of time sitting at the desk and using the computer. It is crucial that the sitting posture is correct to avoid any injury or pains. The back should be properly supported by a correctly adjusted chair to reduce any strain on the back and neck. Feet should be placed and rested on the floor for better blood circulation.
Also, take regular breaks for rest and take your eyes away from the monitor for at least 5 to 10 minutes every hour.
Lack of sleep
Sleep plays an essential role in our growth and health. Our body repairs, regenerates cells and refreshes the mind during this period. A lack of proper quality sleep can lead to daytime sleepiness. If severe enough, it can interfere with your daily activities, leading to decrease in job productivity.
Some signs of lack of sleep include irritability, moodiness and disinhibition. If a sleep-deprived person doesn’t sleep after the initial signs, he may start to experience flattened emotional responses, impaired memory and fall into micro sleeps during the day that cause lapses in attention during activities such as driving or reading.
To sleep better, set a regular bedtime and try to wake up at the same time everyday. You should also create an ideal sleeping environment by keeping noise down and the room dark and cool. Switch off TV monitor and computer screens and use curtains or shades to block off light pollution. Your mattress and bedding are also important, choose the level of firmness such that you don’t wake up with a sore back or aching neck.
What we eat and drinks not only affects our health but also our work performance. Opt for healthier options when having meals outside. Include a larger portion of green vegetables in your meal and reduce your intake of saturated fat, sugar and salt. Have healthy handy snacks in your office like nuts and fruits to keep off hunger pangs.
Drink about 6 to 8 glasses of water daily to prevent dehydration. Have a water bottle or personal mug nearby to serve as a reminder to drink up. Avoid soft and fizzy drinks that are high in processed sugars.
Lack of exercise
Building exercise into your working day isn’t as difficult as it seems. Here are some tips you can use:
• Walk or cycle part, if not all of the journey to work by getting off the bus one stop earlier
• Walk over to someone’s desk at work rather than speaking to them by phone
• Take the stairs instead of the lift
• Use your office’s gym, swimming pool or tennis/squash courts to work out during lunch breaks or after work
Exercising regular not only improves your general fitness but also can make you feel more wholesome overall. You will feel more energetic and motivated when you have a healthy body and mind.
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