Transitioning from the busy world of retail to an office environment was a significant change for me. While both settings have their pros and cons, the sedentary nature of office work drastically reduces daily physical activity. Maintaining a healthy lifestyle requires more effort with diet and exercise to keep energy levels up. Sitting in front of screens all day can be challenging, and it often feels as though vitality is being drained. However, by implementing some simple habits, it’s possible to counteract these effects and maintain good well-being at work.
1. Using Raised Desks
Taking advantage of raised desks in the office routine has numerous benefits for physical health. Standing desks help reduce the negative effects of prolonged sitting, such as back pain and decreased circulation. This simple change can also boost energy levels and productivity.
2. Eye Exercises
To combat eye strain from staring at screens, regular eye exercises are essential. These include looking at something far away, moving the eyeballs up, down, left, and right, making eye rolls, and closing the eyes for brief periods. These exercises can help maintain eye health and reduce discomfort.
3. Fresh Air and Movement
Getting fresh air, even in the winter, is crucial. Whether it’s a walk, spending time on a roof terrace or balcony, or finding an outdoor area, fresh air revitalizes the mind and body. Additionally, moving the body throughout the day is essential. Short walks or if you can find an empty meeting room (or bathroom) two minutes of basic mobility exercises can keep the body active and energized.
4. Staying Hydrated
Staying hydrated is key to maintaining energy and focus. While coffee is enjoyable, overindulging can have negative effects. Keeping a large container of water at the desk and sipping it often ensures proper hydration throughout the day.
5. Walking Meditation
Incorporating walking meditation into the routine can be transformative. There are excellent guided walking meditations available on YouTube designed specifically for short walks (include your timeframe in the search). This practice can help reduce workplace stress and enhance mental well-being.
6. Music
Listening to upbeat, happy music while doing those monotonous tasks can make a significant difference (salsa is my personal favorite). Using one earbud to avoid being totally antisocial helps maintain interaction with team members.
7. Healthy Snacks
Office environments often tempt with sugary treats, but they can lead to energy crashes. Keeping a stash of healthy snacks at the desk helps maintain physical wellness. It’s okay to indulge occasionally, but focusing on healthier options supports sustained energy levels.
Creating a healthy work environment can help contribute to your overall well-being. By taking small steps, such as setting wellness goals with your colleagues, you can hold each other accountable and create a supportive atmosphere. This collective effort can lead to a positive impact on both physical and mental health.
Take a holistic approach to workplace habits and prioritize health. Consider creating a wellness challenge with your colleagues to motivate each other and stay on track. What are you best self care practices at work? Share in the comments to inspire wellness at work. 😊
