Whether you work from home, from a cubicle, or you’re on the road in a truck all day, you’re probably spending around half your waking hours in one particular space. Your surroundings while working should be adjusted to suit physical and mental needs. The reality is that creating and maintaining a healthy work space takes effort and a dedicated approach.
Get Your Steps In
Work has been reimagined in this new era of social distancing. Whether you are working from home, working alternate hours or some combination of both, it’s important to maintain a healthy workplace. As you might know, we’re supposed to be getting on average up to 10,000 steps in per day. The average person takes about 3,000. Working from home, it’s likely you’re getting fewer steps in unless you make the effort to change your routine.
If you’re still working typical 9-5 hours, it’s pretty likely that you’re spending a majority of that time sitting, whether your at the office or at your dining room table. When you sit still, not only do you use less energy than you do while standing or moving, but tons of research shows that sitting for prolonged periods of time can wreak havoc on your health. From increased blood pressure and high blood sugar to back problems and varicose veins, it’s pretty clear that sitting for too long can contribute to a handful of health issues.
To break up the long bouts of sitting, try these tips:
- Take a break every 30 minutes to get up and walk around. Take a walk outside, go refill your water bottle often, or just take a lap around your space. Use an egg timer or your phone to time out your 30 minute periods.
- Stand at an extra tall desk as you work, or improvise by setting your computer atop a stack of books.
- Stand up every time you get a phone call.
- On virtual meetings, initiate a practice where the speaker stands when presenting instead of everyone staying seated for the entire meeting.
The impact of ANY movement, however leisurely or incremental, is better than no movement — so get those steps in!
Opt for an “Out of a Desk” Lunch
You eat with your eyes. If you are at home, you probably use a favorite bowl, mug, or plate to use when you eat. If you are still at the office, why not bring some of home with you instead of eating out of an old plastic takeout container. No matter where you are eating, start upgrading your midday meal by keeping a real bowl, plate, glass, and set of silverware for your lunch. It doesn’t need to be anything fancy — just something that you enjoy.
Even when at home, plan out your lunches for the week during the weekend whenever possible — that way you’ll be able to fit in more nutritious foods that will help keep you fueled and on top of your game throughout the day. If you are juggling children at home, caring for someone else or generally multitasking, lunch will become just a quick bite so you can get through the day. Instead make it as important to get nourishment from whole foods including a good source of protein and lots of veggies. Keep your snacks cheese, nuts and seeds to curb to keep your appetite so you won’t be tempted to go for the junk food! And drink plenty of water throughout the day.
Lastly, don’t eat lunch at your desk. If you’re working at the dining room table, make a separate space for your mealtime. Eat lunch with a family member and engage in conversation or if you are alone, sit near a window or go outside if the weather allows. The change of scenery will help you mentally break up your day and recharge for the second half that’s still ahead.
Desk Aesthetics
Organization is the key to getting your work done because staring at a cluttered desk all day is definitely going to stress you out. Even at home, having a clean workspace helps maintain your sense of professionalism where it’s easy to slip into bad habits and let things fall into disarray since there is no one else around.
You might be thinking, “I don’t have time to organize my desk!” But consider how much time you waste sifting through old files or bills! One tip is to only keep items on your desktop that you use on a daily basis, put everything else out of sight.
When it comes to decorating, stay away from trinkets- instead bring in a nice plant or a simple picture frame. When it comes to choosing a plant, pick something leafy — you may not want to encounter a cactus with it’s prickly surface which can give off a stressful vibe especially if come in contact with regularly!
One last tip — keep a junk jar nearby. Every time you see a spare paperclip, thumbtack, or pen cap, throw it in the jar. You don’t necessarily have to worry about ever going through it, but at least it will keep little bits and pieces out of sight.
Does Your Office Smell Well
Artificial scented plug-ins and cans of air freshener may be okay for covering up smells in a pinch, but if you’re sitting around for eight hours a day breathing something in, wouldn’t you prefer for it to be naturally-sourced? Pick up an electric diffuser or some wooden reeds and try enveloping your workspace with one of these essential oils:
- Rosemary – promotes concentration and productivity. It’s known for its uplifting and stimulating effects on the mind and memory.
- Bergamot – the sweet and uplifting citrus scent is the signature flavor of Earl Grey tea. It’s known for its mood-boosting qualities, because who doesn’t like the smell of fresh orange?!
- Geranium – is especially helpful when you’re slumming it through the winter months, the light floral scent of geranium offers the hope of spring flowers.
- Clove – if you’re a pumpkin-spice lovers, this scent will be a perfect fit!
Sit Up!
Bad posture makes you look older and adds on the appearance of extra weight – so sit up already!
Slumping over all day can cause pelvic pain (and eventually, pelvic floor dysfunction), headaches (from pressure on the neck), low self-esteem (you don’t look your best!), digestive problems, and obviously – back pain.
The correct way to align your body while sitting is to:
- keep your feet on the floor, or on a footrest, if they don’t touch
- keep your ankles in front of knees — resist the urge to cross your legs
- keep a small gap between the back of your knees and the front of your seat
- relax your shoulders and keep your forearms parallel to the ground
You want to aim for your spine to stay as straight as possible. Try rolling your shoulders up to your ears, then comfortably back toward one another. It could be helpful for you to place a folded blanket underneath your seat to elevate your tailbone.
This might feel uncomfortable at first, but after a while, it’ll be second-nature!
Take Breaks
Scheduling breaks during your workday help to improve concentration, refuel the body and mind, get moving, and recharge your headspace. When it comes to how you spend your breaks, keep these tips in mind:
- Something is better than nothing
- Fully detached is better than semi-detached
- Moving is better than stationary
- Social distancing is needed if you’re not going solo
- Outside is better than inside
Find a podcast to listen to while taking a walk around the block or your property. Grab coffee with a neighbor who is also working from home — six feet apart, please — and chat about anything but work. Schedule an afternoon tea with your child and take a few moments to reconnect.
Snacking
When we’re stressed and sitting around all day, it’s easy to opt for sweets and unhealthy snacks to fill our cravings and give us a boost. It doesn’t help that sometimes you’re too busy to make anything nutritious so you just grab and go.
The easiest way to bypass the junk food and stay healthy while working is to have healthy options readily available. Here are some ideas:
- Yogurt, cheese, nuts, nut butter, hard-boiled eggs: all these are excellent sources of protein and will keep you full for longer. Opt for plain yogurt (unsweetened) over flavored ones, then add some fresh fruit or honey to cut down on sugar.
- Roasted chickpeas: crack open a can, add whatever seasonings you want, then throw them in the oven until they’re brown and crunchy! Pack them in airtight containers and bring them to work for a fiber and potassium-packed snack that’s super easy (and cheap) to make.
- Veggies and dips: cut up your favorite veggie, carrot sticks, cherry tomatoes, etc. and dip into hummus, a yogurt-based dip, or some nut butter.
- Jerky: shelf-stable, salty, and delicious. Go for brands that have the fewest number of ingredients and lowest sodium content.
- Dark chocolate: if you have to have chocolate, make it dark chocolate with a high cocoa content — I recommend 70% or higher.
Deep Breaths
The average office desk harbors 400 times the germs of a toilet. The area on your desk where your hands rest has around 10,000 bacteria. Can you believe it?!
Make sure that your workspace is clean and the air as pure as possible to protect yourself from airborne viruses that can lead to viruses and allergies.
To ensure a clean space:
- Vacuum regularly. If it’s not already a habit, regularly suck up dust bunnies, dander, and other dirt remnants.
- Keep a plant or two to keep around you, they’ll help purify the air, and they’re pleasant to be around. Some of the best purifiers include Aloe Vera, English Ivy, Peace Lily, Golden Pothos, Spider Plants, and Snake Plants.
- Make your own all-purpose cleaner to keep on hand for spills or just a quick surface disinfectant. In a spray bottle, combine one cup of white vinegar with one cup of water. Add a tablespoon of baking soda and a few drops of your favorite essential oil. Use this on commonly shared supplies and any surfaces you touch often.
Eight hours a day, five days a week, sitting in front of a computer screen can take a significant toll on your physical and mental wellness. I hope these tips help you learn some tactics for fighting back against afternoon slumps, improve productivity, and gain some extra energy when you’re not working!
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