Today we are going to talk about how to take care of your health in the office. You will see how certain small changes in your routine will achieve big results and make you feel better.
We place special emphasis on health in the office because, even if you have a daily sports routine, it is still very important to maintain that movement for the rest of the day. It is not ideal to spend an hour in the gym if the rest of the day you are going to be sitting. There are more and more jobs in the office and technology has made it easier for us to carry out activities that previously required more physical activity. However, a sedentary lifestyle and computer screens predispose us to suffer certain pathologies such as muscle pain, headache, eye fatigue, dry eyes...
Let's see some tips to improve your health in the office:
stand up regularly
According to the European Council, it is recommended to take breaks and get up every 20 or 30 minutes, this movement increases blood flow and strengthens your muscles.
If you find it difficult to take this break often, try to make it easy for yourself: use applications like Pomodoro that will notify you with an alarm every time 30 minutes have passed; or use a lift table that allows you to stand up while still working, so you'll stick to this guideline even if you get caught in the middle of one of those endless meetings.
Walk whenever possible
There are many times of the day when you can take advantage of walking:
-If you go by car, do not park at the door, so you will walk a few minutes before and after the day. If you are walking, try to vary the route and lengthen it whenever possible.
-Do not fill your water bottle, so you will have to get up and refill your glass every time you want to drink.
- Write down your tasks on a blackboard that is far from your table, so you will get up when you want to look at it.
-Walk a few minutes after eating, taking advantage of the break.
-Get up to talk to your colleagues instead of writing to them via chat.
Take the stairs instead of the elevator
Whenever you can, opt for stairs, at home, on the subway, at work... in all those that cross your path! This small gesture repeated several times during each day will help you stay in shape.
rest your eyes
We cannot talk about health in the office without talking about the eyes. The eyes suffer every day with the constant use of screens and blue light, so it is important that you take care of them and give them a break from time to time.
Every half hour, look away from the screen and look at other objects. If you can, and you have a window nearby, take the opportunity to look as far as you can. This will help you avoid dry eyes, eye strain, and headaches.
Remember to also give them this break for the rest of the day, for example trying not to watch TV for a long time, or looking less at the mobile.
Surround yourself with what makes you feel good
Creating an inspiring work environment is vital to feeling calm and happy. Try to find what generates you well-being. For example, placing plants that give you a touch of nature.
Exercise during the workday
Why not? A few minutes of squats in the breaks, a few neck stretches if you feel loaded, or a small mobility routine in the morning to loosen up the body, you can see some ideas in the post of 5 morning stretches to activate the body.
And remember, you don't have to do everything at once, choose one thing, the one you like the most, and start there. Little by little, and listening to your body, you will improve.