9 healthy habits to adopt on a daily basis at work
3 de April, 2024
A significant part of our day is spent at work. And sometimes, when we’re immersed in the day-to-day tasks and demands of our job, it becomes difficult to prioritize our health and well-being.
However, if you try to incorporate some healthy habits into your daily routine, you could see very positive effects on your physical and mental well-being, as well as your work performance and productivity.
Discover with us nine healthy habits that are easy to adopt in your day-to-day work.
1 – Make more conscious and healthier food choices
Are you tempted to buy food from vending machines? Or buy cakes or chocolates from the bakery near your workplace? Favoring more balanced and nutritious options in your meals and snacks is an important step towards being healthier.
Avoid cookies, potato chips, salty snacks, pre-cooked meals and other processed foods high in salt, sugar or saturated fats. Instead, opt for more fruit, vegetables, nuts and seeds, wholegrain foods, among others.
2 – Get up regularly
If your job requires you to spend a lot of time sitting down, it’s very important that you take short breaks throughout the day to stand up and stretch. Sitting for too long can result in back and neck pain, for example. Therefore, standing up for a few minutes will help you stimulate blood flow and increase your energy.
3 – Maintain good body posture
Also to avoid possible back and neck problems, professionals who are mostly seated should try to maintain a good posture at their desk.
First of all, choose an ergonomic chair. Then make sure your feet are flat on the floor, your wrists and forearms are straight on the table and your shoulders are relaxed. Keep the computer monitor at eye level and, if you make calls, try to use a headset to avoid the continuous movement of holding the phone. If you feel any discomfort during the day, try correcting your posture and stretching.
4 – Look away from the computer
Working in front of a computer for several hours can cause discomfort, tiredness and eyestrain. You should therefore try to follow some good practices if your work involves prolonged exposure to the computer screen:
- For every hour you spend at the computer, look away and refocus;
- Adjust the brightness and contrast of your screen so that they are balanced and you don’t have to strain your eyes too much;
- Blink frequently to keep your eyes hydrated.
5 – Take breaks
Being more productive doesn’t necessarily mean spending more time at work. In fact, several studies show that taking frequent breaks has benefits for workers’ productivity.
Take advantage of these moments to replenish your energy and, if possible, to incorporate other habits that contribute to your well-being, such as taking a short walk in the fresh air or eating something healthy.
6 – Take the stairs instead of the elevator
If you don’t have much time in your day to exercise, reducing your use of the elevator and taking the stairs to work more often can be a good way to increase your heart rate (even for a short time).
Several studies show that climbing stairs has a direct relationship with reducing the risk of cardiovascular disease: this risk is reduced by 16% if you climb between 6 and 10 flights of stairs a day.
7 – Drink plenty of water
Sometimes people tend to get so caught up in work and their daily tasks that they forget to drink water. But staying hydrated is essential for maintaining energy, preserving concentration and attention levels, and reducing stress and tiredness.
Always keep a reusable bottle nearby so you can refill it at any time. If you find it difficult to drink 1.5l or 2l of water a day, you can opt for teas or flavored waters. Set goals for the amount of water you should drink and, if necessary, set reminders so you don’t forget.
8 – Don’t underestimate the importance of sleeping well
Although this habit has to be adopted outside of work, its effects are felt – a lot – during the working day. Getting enough sleep the night before will help you be more focused and have more energy to perform your tasks.
So try to follow these recommendations to get quality sleep:
- Sleep at least 7 hours (this is the minimum indicative number of hours of sleep recommended for a healthy adult)
- Maintain regular bedtimes and wake-up times;
- Turn off electronic devices such as your cell phone or computer at least 30 minutes before going to bed;
- Try some breathing exercises, meditation, reading a book or listening to calming music, for example, before going to bed;
- Avoid heavy meals in the evening and avoid stimulating activities such as working or exercising.
9 – Don’t ignore your mental health
The relationship between stress and your health is direct: stress can cause physical symptoms (such as headaches, fatigue or muscle tension, for example) and psychological/emotional symptoms (anxiety, irritability, moodiness, apathy, among others).
The truth is that the work environment can have a very significant effect on your well-being and mental health. That’s why it’s crucial that you equip yourself with the tools you need to reduce work-related stress.