9 Tips for Office Workers

After spending my first two weeks in an office environment for my PR Internship, the first thing I began pondering about was the lifestyle and routine I wished to embrace since I was feeling drained and lethargic at the end of each day. Sitting perched in a chair, glaring at a computer screen for 8-9 hours everyday can damage your health in numerous ways.

Following these tips has granted me an opportunity to maintain energy levels, embrace a healthy lifestyle and avoid common problems office workers often experience. These points are aspects I found myself incorporating into my working routine, to avoid falling in a slump and feeling drained and the hyperlinks are sources I gained further information concerning aspects of a healthy working lifestyle

·         Allow short breaks

Take a break from the computer every hour. Step outside, stretch your legs and get some fresh air for a few minutes.

·         Write notes

Avoid working from the computer screen when possible - take notes on a notepad instead of your computer

·         Water consumption

Drink a lot of water – the usual recommendation of eight glasses/two litres is ideal. Sitting in an office with minimal to no air flow, air-conditioning as well as staring at a screen for numerous hours are factors causing headaches

·         Take advantage of your lunch break

Walk around after eating lunch, instead of sitting down in the lunchroom/cafe. Avoid glaring at another computer or phone screen to give your eyes a break

·         Vitamin D

Sit outside and possibly in the sun at lunchtime. 10 minutes of midday sun exposure can avoid a vitamin D deficiency, which is increasingly common amongst office workers

·         Physical activity

Engage in physical activity before or after work. Exercising first thing in the morning is a perfect way to start your day as it boosts your mood and energy levels – even if this means a brisk 15 minute walk around the block. Going for a bike ride, swimming, yoga class or the gym are all effective and enjoyable ways to get your body moving

·         Light and healthy lunch

Consume a light lunch of vegetables and protein to avoid feeling drained and fatigued throughout the afternoon. Pack healthy light snacks to consume in between meals to maintain your blood sugar level – carrot and celery sticks, nuts, an apple with peanut butter are delicious healthy snacks. Healthy lunch ideas include tofu salad, vegetable wrap with avocado and hummus, or stirfy of steamed mix vegetables with a boiled egg

·         Green or peppermint tea

Switch your afternoon coffee for a green or peppermint tea. These beverages will provide a mild energy boost without disturbing sleeping patterns. Both (particularly green tea) has numerous health benefits

·         Check your posture

Back pain is the second most common reason for missing work! (After the common cold). Place your buttocks at the very back of your chair, thrust your shoulders backwards, suck in your stomach muscles and glare forwards. If your game enough – replace your office chair with an exercise ball. Long term neck and back problems are common in office jobs as you often don’t realize your slumping in your chair. Psychology Today provides many causes and solutions for back problems in the office.