Staying healthy when you have an office job can seem like a daunting task. After all, you sit around all day, surrounded by temptations, like cake carts.
But if you structure your life in the right way, you can find ways to thrive. Although you may be sedentary at times, that doesn’t mean you can’t put systems in place to protect yourself and ensure you continue to live the life you want.
So, what must you do to stay healthy if you have a desk job? Here are our recommendations:
Follow the 20-20-20 rule
The first piece of advice is to follow the 20-20-20 rule. This means that every 20 minutes, you should look away from the screen and look at an object 20 feet away for 20 seconds. The idea is to reduce the risk of eye strain and prevent you from finding yourself in pain.
You don’t have to strictly follow the 20-20-20 rule. It should still work even if you look at an object 20 meters away or just look away from the screen for a few seconds.
take a break
You should also take regular breaks every 30 to 60 minutes. Sitting down for short periods of time is usually fine, but sit continuously for long periods of time throughout the day and problems can start to arise.
For example, taking a short walk can have a huge impact on your overall health, even if it’s just a trip to the water fountain or bathroom.
It also helps if you can simply move from one workspace to another, which more companies now offer.
good posture
It’s also a good idea to adopt healthy posture. Poor posture can throw your body off balance.
Generally speaking, you want your shoulders to be relaxed and your back to be straight. Placing your feet flat on the floor can also help you maintain proper body posture.
Once you’ve done this, check that your table and chairs are in the correct position. If the table height is too high or the chair is too low, you may run into trouble.
Don’t eat snacks
Snacking is an office worker’s worst enemy. Therefore, avoid it at all costs. It’s okay to feel hungry sometimes and wait for lunch. It actually helps you focus better and get more done because your body isn’t focused on processing food.
If you decide to snack, make sure it’s natural, whole foods. For example, you could have some nuts or place salad items in a box next to the table so you have something to munch on when you get hungry. The worst choices are chocolate bars, cakes and crisp packets. These do not contribute to a healthy life at all.
Exercise at work
Many companies are now promoting exercise in the workplace. There’s a good reason for this: it works.
Try doing some exercise in the middle of the day. This way, you can keep your metabolism active and avoid some of the worst effects of sitting for too long.
