One-third of your adult life is spent at work. That’s a pretty big chunk of your life which is why it’s important to make sure that your work place is having a positive impact on your health and wellness and not a negative one.
Whilst more businesses are offering a spectrum of ‘wellness’ benefits to employees there is still a long way to go for some, and we can still take ownership of ensuring we are looking after our own health. I’ve created a list of the five things I think are most important when it comes to looking after yourself in the office:
We often get to the end of the day and realise that we’ve been sipping on tea and coffee all day and only had the occasional glass of water. Up to 60% of the human body is made up of water which helps the body function on a daily basis by aiding digestion, flushing waste, delivering oxygen to different parts of the body, and the list goes on. Keeping a bottle of water on your desk helps as a constant reminder to keep drinking. Drinking herbal teas also counts towards your daily fluid intake. It’s recommended that we aim for 2 litres of water per day, if you’ve participated in exercise where your daily losses (sweat) would be higher then you may need a little more to replace this.
Many of us have a job which involves siting at a desk for 6-8 hours a day, followed by relaxing in front of the tv or with a book (in a seated position). Inbetween all this we are commuting – mostly seated. When we are siting we are using very little energy and not a lot of muscle movement is happening, which is not great for our health and wellbeing. Where possible, try to get up and walk around, use your lunch time as an opportunity to go for a walk (even 10 minutes is better than nothing) and on your way to and from work find ways to walk a little more – whether that’s getting off the bus one stop earlier or parking a street or two away. All of these little batches of steps add up and can make a big difference. Going for a walk and some fresh air at lunch time can also do wonders for your energy levels and productivity.
Be aware of non-hunger snacking
Snacking can often be caused by emotion; we snack when we’re stressed, upset, frustrated or even bored. All common workplaces are full of emotions, so it’s no wonder we find ourselves reaching for a little pick-me-up, not to mention all the treats that get brought in by the office star bakers which make it near impossible to choose an apple over a gooey chocolate brownie. Whilst the occasional treat is most certainly allowed, avoid getting into the habit of reaching for a sugary snack. Go to work armed with healthy options, as having these to hand makes it easier to make a better snack choice. Nuts, fresh fruit and vegetables, wholegrain crackers with peanut butter, air popped pop-corn, yoghurt are all great options.
Be conscious of your caffeine intake
Although there are benefits to drinking caffeine, such as increased concentration and alertness, having too much can have a negative impact. Consuming more than the recommended amount of 400mg per day can cause headaches, irritability, nervousness, upset stomach and sleeplessness. Coffee, tea, soft drinks and energy drinks are all sources of caffeine so try and be aware of how much your consuming. For more information on the caffeine content in certain drinks click here. If you’re struggling to sleep at night, try and avoid caffeine in the afternoon as it can stay in your system for 5-10 hours.
Practice being mindful
It’s so easy to get stuck in a rut of going to work, charging through the day and heading home again. When last did you stop and take the time to think – think about how that healthy lunch gave you energy to be productive in the afternoon or how that walk you went for at lunch time gave you perspective after a challenging meeting? How did it feel to take five minutes out of your day to catch up with a colleague and share a few lol’s? What about spending a few minutes after each meeting thinking about what you learnt, what could have been done differently, what didn’t work well? Giving yourself time to reflect on your day and different elements of your day helps you to identify things you do and do not enjoy as well as, areas of strength or gaps in skill/knowledge that you can develop further. It can also help you to become aware of tasks that energise or drain you and by learning more about yourself you can improve your overall wellness.
Always remember that you’re not only at work to do a job and earn a pay cheque – you’re there to grow and develop, improve your skills and knowledge and stimulate yourself. In order to do these things well we have to be well so looking after yourself should be your top priority.