This post was written by Sam Peters.
Many office workers are at risk for a wide range of health problems. One of the main causes for illness and injuries in the workplace is sitting. As office workers are known to sit for 8 hours or more per day, they are at higher risk for developing all types of issues. As they are more prone to aliments like chronic pain, hemorrhoids, heart disease, diabetes, weight gain, and depression, it is important for them to take extra care of their physical and mental well-being.
Below are a few tips on how to remain healthy when sitting is a job requirement:
1. Get Between 6-8 Hours of Rest
It can be really easy to become fatigued when staring at a computer screen all day long. To prevent common workplace ailments it is recommended that you try and get at least 6-8 hours of sleep at night. Sleep helps to replenish the energy levels, which can help you to be more focused and productive while at work. If you’re having an issue getting to sleep at night, there are plenty of things to try including: sticking to a routine, watching what you eat and drink before bed, eliminating distractions, and turning off the lights.
2. Stand Up and Walk Around
Sitting all day can cause serious complications from common discomforts like hemorrhoids to serious issues like a heart attack. To decrease the chances of this happening to you, it is important to stand up and walk around from time to time. Take the long way to get to the copier, join your coworkers for a walk around the building, use the stairs instead of the elevator, or even park further away from your office building just to get more walking in each day.
If you’re dealing with common discomforts like hemorrhoids you can invest in over the counter hemorrhoids treatment products for relief. Those dealing with serious complications of sitting should visit their doctor for further diagnosis and treatment.
3. Take Frequent Breaks
Back pain and eyestrain are common workplace complaints. To minimize your risks, taking frequent breaks are advised. Resting your eyes and stretching the body is important to continue functioning properly. Taking a ten minute break every hour will help to improve your vision and take the strain off of your hip and back. If your employer has policies in place about breaks, talk with them about your health and the need for a few small breaks throughout the day. They should be willing to comply with you or try to compromise so that your health remains intact.
4. Be Mindful of Your Diet
Sitting all day is already doing damage to your body; therefore you have to make sure that you feed your body appropriately. If you’re known to pay a visit to the snack machine several times per day or eat take out on the regular basis you could be harming your body even more. Try to eliminate unnecessary junk food and eat foods that will boost your energy and metabolism to support healthy weight management.
5. Go On Vacation
Every now and then you need to get away from the routine of sitting behind a desk. Whether you decide to take a few days and just lounge around at home or you want to travel with your family, it is important to reward yourself with a mini vacation. Depending on how much time you’re allotted each year, try to schedule at least one or two vacations per year. Not only is it a lot of fun, but it keeps your morale up and improves your mood.
In order to be the best worker possible, you must take care of yourself. Working in an office all day certainly has its perks, but it doesn’t come without some risks. Take each of these health tips into consideration to ensure that you’re putting your health first both inside and outside of the workplace. If you’re dealing with any ailments or health concerns that hinder you from doing your job effectively, be sure to talk with your employer about finding more comfortable accommodations to create a safe and comfortable working environment.