Working a 9 to 5 schedule in an office comes with multiple disadvantages, one being your health and well-being. Sitting for hours in front of a computer at a desk comes with no associated benefits for your vigor or shape. Wondering how to get into a healthy routine at work? Here are five tips to help you out.
- Use Your Lunch Break To Exercise
A sedentary lifestyle is one of the main causes of disease and metabolic-associated illnesses that affect many people working 9 to 5 jobs. Of course, you can’t start jogging around your desk, but your job doesn’t have to be an excuse for the lack of exercise. Besides joining a gym in your free time, it’s good practice to use your lunch break to exercise. For instance, take the stairs to get to the cafeteria, walk down to the convenience store or go have lunch in a park, and save a few minutes for a couple of stretches. Talking about stretching, know this is an easy-to-practice exercise even from the comfort of your chair.
- Stay Hydrated
Dehydration is the cause of many health-related issues, from the dreadful sensation of thirst to an accentuated feeling of fatigue. In fact, when coffee or tea seem to stop keeping you alert, the cause might be the lack of water. The easiest thing to do in order to avoid dehydration is by keeping a bottle on your desk at all times. Educate yourself to drink at preset intervals at first. In a few days, you’ll get used to the new habit and consuming sufficient water won’t seem like a burden anymore.
- Integrate Supplements
Mental fatigue is your worst enemy at your job. Sticking to a work routine and spending hours over hours in front of a screen can lead to mental breakdown. The lack of concentration leads to other associated problems including a reduced performance. An easy way to prevent all this is by practicing at least an hour of mindful meditation a day and integrating supplements into your diet. There are many types of brain-boosting supplements called nootropics that can stimulate your cognitive processes and support your memory.
- Block Distractions
Distractions can easily reduce your concentration and thus your performance at work. It’s hard to define distractions, as these could involve anything from your smartphone to a conversation with your coworker. If you want to maintain productivity, think about what keeps you from reaching your targets and cut these things off from your life while you’re working. This will eventually lead to a healthier work routine, as you’ll be able to finish your tasks more efficiently and in a timely manner.
- Listen to Something Uplifting
Another way to fight tiredness, mental fatigue, and ultimately anxiety and depression is by listening to something uplifting. As long as the music doesn’t distract you, put up a playlist of inspirational melodies or just listen to the sounds of nature. Watching inspirational videos or listen to interesting podcasts by following life coaches and experts can also boost your morale and ultimately help you get into a healthy work routine.