7 ways to make your workday healthier

Whether you go to work in an office or you work from home, you are probably spending most of your day inside, sitting down.  You have probably heard the phrase ‘sitting is the new smoking’ but there are also other ways that you can make your work day and work environment healthier for you.

7 ways to make your workday healthier

7 Ways to make your workday healthier

 

Move

Research from the Mayo Clinic  suggests that sitting for long periods can be harmful to our health and can increase the risk of death from cardiovascular disease or cancer.

If you add the time you sit travelling to and from work, the time you sit at your desk plus watching TV after work – that is a lot of sitting!

I am so guilty of sitting at the computer for hours on end and I really have to make a conscious effort to move.

Try to incorporate more movement into your day by:

  • Stand and stretch every hour – set an alarm to remind yourself
  • Walk to see a colleague rather than phone or email
  • Stand while talking on the phone
  • Use an adjustable desk that can be raised or lowered – this gives you the flexibility to stand or sit for your work.

Stay hydrated

  • Airconditioning can play havoc with our skin and we can easily become dehydrated, which then affects our concentration.  Having a bottle of water on your desk and drinking regularly will help keep you hydrated and on your game.

Be prepared for the 3pm slump

Start the day with a breakfast such as oats and yoghurt to keep you going until lunchtime.

Set aside some prep time on the weekend to make and pack some healthy snacks and nutritious lunches to avoid the 3pm slump.  Afternoons can be the time that you need a ‘sugar fix’ so having a healthy snack on hand such as nuts or fruit will keep you going until dinner.

Leave the problems in the office

Some days problems just seem to be endless and we need to take a break to clear our minds.  Taking the time to leave the problems in the office and go out for a while is the key:

  • go outside and breathe
  • make time to catch up for lunch with a friend
  • take a walk at lunchtime
  • take a yoga class

Plan your workload

Nothing adds to our stress levels by feeling overwhelmed with our workload.   To avoid stress and that overwhelming feeling:

  • plan your daily workload
  • prioritize – what needs to be done now and what can be done later
  • plan tomorrow before you leave the office – make a quick to do list
  • know when to call it a day – you know when you have hit a wall so it is time to pack up and go.  Working overtime constantly is not good for your health and shows that either you workload is too great for one person to handle or perhaps you need to re-think how you schedule your work.

Avoid the hustle and bustle

Being caught in traffic is not a calming way to start of finish your day.  Why not try leaving the car at home sometimes and:

  • bike to work
  • walk to work
  • get off the bus one stop before and walk the rest of the way

Wear comfortable clothing

Trying to work in tight, uncomfortable clothing makes it hard to concentrate.  Want to look professional but feel comfortable?  I recently found a website https://www.betabrand.com/womens/pants.html  which has a great range of pants suitable for your work wardrobe and also comfortable.

Their Dress Pant Yoga Pants are stylish and professional but also can be worn for that after work yoga class without the fuss of packing extra workout clothes.

Want to look stylish but comfortable for ‘dress down day’?  The Office Jeans are a perfect combination of dress pants and jeans styling.  Super comfy and super stretchy, great for your lunchtime walk.

How do you stay healthy at work?

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8 thoughts on “7 ways to make your workday healthier

  1. Leanne

    Sue – I could tick a million of these things that are slowly making me less and less fit. I’ve just been giving myself a kick up the bottom and a nudge towards lifting my activity level before I turn into a blob. Thanks for the added incentive 🙂

    Reply
    1. Sue Loncaric Post author

      I know I just sit at the computer for hours Leanne but I’m working on changing that! You can do it just small changes can make a big difference. x

      Reply
  2. Linda Hobden

    My job involves being on my feet all morning so I am not sitting down as often as when I worked from home on the computer. Unfortunately my work uniform isn’t really comfortable but is compulsory. Best thing I done was get a fitbit – I aim for 10,000 steps a day – normally manage at least 8000 – and I do get beeped on the hour to get up and stroll on the hour for 12 hours.

    Reply
    1. Sue Loncaric Post author

      I don’t have a fitbit Linda but I do have something similar to monitor my steps. It makes such a difference I think and we are certainly more aware when something is beeping at you!

      Reply
  3. Bren Pace

    Hey Sue!

    These are awesome tips! I work as an Admin Asst so I am generally glued to my chair and a desk for about 8 hours a day. I’ve gotten to the point that I time my sittings and make sure to get up and walk around for at least 5-10 minutes. I found when I didn’t get up, my left hip would hurt. Sometimes too much. Thankfully, I have a plan and it’s been working much better for me.

    Thanks for sharing these tips! Have a great weekend!

    B

    Reply
    1. Sue Loncaric Post author

      I’m so pleased you enjoyed the post Bren and found it useful. I used to work in an office and would be so guilty of just sitting there even for lunch. Great to hear you have a plan in place so your hip doesn’t become too painful You have a lovely weekend too!

      Reply
  4. Sandy Sandmeyer

    I have such a hard time getting up during the day because I get engrossed in stuff at my desk. I know that it’s not good for me but I can’t seem to do anything about it. Thankfully, I’m drinking more water than I have before to stay hydrated.

    Reply
    1. Sue Loncaric Post author

      Oh I do too Sandy! I am so guilty of putting off even going to the toilet if I’m engrossed in something LOL:)

      Reply

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