Tips To Improve Your Health at Work

Sitting in a chair in front of a computer for 8 hrs, 5 days/week can take a toll on your body. From passing on those extra calories that your co-workers leave on their desk to avoiding neck tensions and eye strains! Here are some tips that will help you stay healthy and in shape at work.

1. Snacks
• The few hundred calories added to your daily diet are the result of the snacks that your co-workers so nicely place on their desk leaving you with unwanted kilograms day after day.
• So how can you help it? If it’s out of sight, it’s out of mind! Walk around If you know your coworker has a candy dish on his or her desk so you don’t feel the temptation.
• Take a break, get a breath of fresh air, and skip the candy.
• If you are hungry, have a fruit at your desk, like cherries or grapes.

2. Water
• Drinking adequate amount of water, 8-10 glasses every day can help keep you hydrated.
• Many fruits are also good sources of water like oranges, grapefruit, grapes, watermelon, and apples can help keep you healthy and hydrated.
• The 3 o’clock cravings that many people feel at work can be due to dehydration, so drink lots of water.
• Set your goals, take a 1 Liter bottle of water to work and try to finish it by lunch, and then fill it up again.

3. Exercise
• Exercise is one of the most important things you can do during the day to stay healthy and in shape.
• Walking during your lunch break not only helps burn calories, but it’s de-stressing and refreshing.
• Find a walking partner who will drag you out even if you claim you’re too busy, one you can depend on for a daily walk.
• If you really can’t get out, park farther away than you normally do so you have a short walk to work in the morning and evening.
• Make it a habit to take the stairs instead of the elevator.

4. Healthy Lunch
• Eating a healthy lunch is an important part of a balanced diet. But the important part of your health is to eat reasonable portions.
• Many times, it’s just that you are eating too much.
• In case of a Pizza, it’s not essentially bad; the problem lies in the number of slices you may eat. You can instead, share the calories of a large piece of pizza with your co-worker, and have a salad that’s packed with veggies.

5. Vacations
• Vacations are a significant part of staying healthy at work and will help you recharge.
• Vacations help get your mind off work and reduce stress, especially if you’re having a problem with a project, co-worker or even your boss.
• Stress can increase your risk of illness by impairing your immune system, so minimizing it is essential!

6. Disinfectant
• Your phone, mouse and keyboard can harbor millions of germs that are just waiting to make you sick.
• Viruses on a hard surface like a telephone can remain infectious and survive for days, which mean infectious doses could easily be transferred to the other person using the telephone.
• It is recommends to use a spray or a disinfectant cleaner that is effective against a wide variety of viruses and registered with the Environmental Protection Agency.

7. Self-awareness
• Self-awareness is the most important thing you can do to stay healthy at work!
• Know yourself, your limits and do the best you can to stay within!
• Enjoy your vacation, take breaks and get plenty of exercise, which helps you both mentally and physically, both at work and at home!

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon