Ask almost any worker how they stay healthy at work, and you’ll more than likely get a blank stare. That’s because most people prioritise the job before their health and will skip lunch or grab something quick to eat at their desk, forget to drink enough water, and stay glued to their computer. They actually think they are productive. But how can you expect to do your best work if you’re not healthy? If at work you feel tired and stressed, it slows your concentration. Without a life/work balance, one of them will suffer and it’s usually your health and wellbeing.
Health and Well-being
Feeling well means being mentally stable and physically healthy and it comes with positive physical, social, emotional and intellectual factors in your life.
You need to eat healthy foods, drink enough water, manage your sleep and stress, stay active and in touch with other people to stay well. Someone with a condition affecting their mental health can find taking care of their physical health a challenge. Here are five tips to help you get well and stay well:
1. Eat a Healthy Lunch
The best way to control what you eat at work is to bring your own healthy lunch and eat it at the same time every day away from your desk and don’t snack. If you can’t manage that, then choose something light and healthy to eat, again, away from your desk. Snacking is often hard to resist especially if you or your colleagues bring cakes and goodies into work to share on more than special occasions. Stay on top of snacking by bringing in some seeds or nuts, or fruit to nibble on and key hunger at bay. Oatcakes are popular, and they’re usually delicious, too.
2. Drink Enough Water
You need to stay hydrated at work especially, in your air-conditioned office. A headache can ruin anybody’s work day and the air-conditioner could cause it because cold, dry air can dehydrate you and even mild dehydration can cause headaches. So, drink plenty of water although not too much over short periods because that can lead to water intoxication, which can be fatal. You can drink too little water and too much, but most people tend to drink too little, so drink on average no more than 0.8-1.0 litres an hour(1). Drinking enough water can ease the temptation to snack on unhealthy foods.
3. Exercise Regularly
For an energy boost, find ways to stay active, whether that’s riding your pushbike to and from work, walking in the park during lunch or going to the gym. Exercise raises your heart rate, release the feel-good hormones (endorphins) and burns calories. Leaving the office during your break and enjoy some sunshine and fresh air to clear your mind. If your employer has outdoor walk meetings, you’re one step (or a thousand steps) ahead. Have your lunch out in the open as well. A change of scenery can improve productivity and in you get some more vitamin D.
4. Get Plenty of Sleep
A common problem among workers is a lack of sleep. If you wake up after what you think was a good sleep but still feel unrested, try to go to bed earlier and develop good sleep hygiene by having a sleep ritual. Prepare for bed by winding down an hour before, switch off the phone, computer and TV and have a warm scented bath or shower. Rituals teach your brain when it’s time for bed. Have a warm drink, but not alcohol, and go to bed before midnight 12. A regular sleep pattern helps control your body clock, boosts memory, wellbeing, and concentration.
5. Value Your Self Worth
Treat yourself with kindness and don’t be critical of yourself. Also, try every day to do something you enjoy. Take up a hobby, and remember, helping other people makes you feel good. Another thing to add to this is to try to keep your desk tidy. A messy desk can be distracting and decluttering can help you to de-stress so clean your desk up every day, without being obsessive about it. Use your holiday breaks to maintain your wellbeing and shed work pressure and stress.
The CALM suicide education program is specifically designed to provide you with the the skills to know what to say and what to do when someone may be thinking about suicide Contact us in Brisbane, Queensland, by email to firstname.lastname@example.org, or phone (07)3077 6536. This is not a crisis line. Helplines can be accessed here: https://www.keepcalm.org.au/helplines/
Kym Wallis, the founding director of Higher Ranking has over 15 years of advertising sales, digital strategy, and business development experience. He is currently working as Digital Adviser for Bioscor.