We spend more than half of our day at the workplace. Many of us in urban scenario travel more than an hour just to get to work. Public transport, roadside traffic and office pressure can take a toll on our lives and mental health. So, how does one stay healthy in the workplace ? How to keep your mood good, enhance productivity, be happy and improve your job performance?
In this article, we give you a few tips to make some small changes to improve your physical and mental health. The aim is to feel more energetic and to focus better. Implementing healthy habits can boost productivity and improve your quality of life outside of work as well. It can boost your morale and lower your stress in the workplace.
Rising Early
Like they say, well begun is half done. Rising early to go for your morning walk, do your meditation and Yoga. You can even plan your workday in the morning to achieve specific goals. This habit can take you a long way. Since, for most of us getting back home is never at a fixed time.
Avoid too much Caffeine and Tea
I know of employees who consume more than six cups of coffee or tea mindlessly. Too much caffeine can cause insomnia, anxiety, high blood pressure and exhaustion. If you are sensitive to caffeine, you may want to limit yourself to one or two cups during the day. Make sure you use less sugar with it.
Your daily recommended amount of caffeine depends on your weight and your reaction to caffeine. Some signs that you are having too much caffeine include trouble sleeping, rapid heart rate, racing thoughts, irritability and headaches.
Stay Hydrated
Fill a bottle to keep sipping water through the day. Many of us forget to drink enough water The amount of water you need depends on your environment, weight and diet. Eating plenty of fruits and vegetables also helps improve your water intake. If your workplace is dry or hot, you may need more water to keep yourself hydrated. You can also have buttermilk, fruit juice or coconut water during your breaks.
Good Posture
Half of the population suffers from cervical pain either upper back or lower back pain. This happens due to wrong posture and muscle atropy. Pay attention to how you sit during the day, particularly if you work in front of a computer. Its important to ensure that your back is straight and your shoulders are relaxed.
If you notice that your posture changes throughout the day, consider trying some core exercises to strengthen the muscles that help you maintain your posture. You can even do some of these exercises at your desk. You may also want to review your desk setup to ensure that your computer is at the proper height for your frame.
Keep your Desk Tidy
Keeping things organized reduces stress. Keep your desk neat, tidy and organized to reduce stress. Throw out things you don’t need. You can also choose to add some family photos or other personal mementos to improve your mood. A clean workspace is beneficial to your mental health and helps you stay focused on the present.
Carry Food from Home
Many people order food from out or eat in the office canteen. This might seem easy but can be detrimental in the long run. If you pack food from home, you can ensure that you have a well-balanced meal. A vegetable subzi (curry) and two multigrain rotis will give you the nutrients you need to stay energized throughout the day.
Carry some salads, and one fruit to have at 4’oclock.
You can eat in a small group to exchange food.
Take Breaks and reduce Screentime
If you spend most of your day at a computer, consider following the 20/20/20 vision rule to keep your eyes healthy. Look at something at least 20 feet away for 20 seconds for every 20 minutes you spend looking at a screen. By doing this, you allow your eyes to refocus and rest.
Maintain good relationships with your coworkers
As far as possible stay away from toxic office politics. Build positive relationships with your coworkers. Building and maintaining meaningful work relationships with the people you’re with during your workday may help you enjoy work more.
Learn to handle issues diplomatically.
Good Sleep
Fix a routine that suits you and then stick to it. Sleep at the same time every night and wake up around the same time every morning. Even on weekends or during vacation, helps your body maintain a healthy sleep schedule. Aim for seven to eight hours of sleep .
Set Goals
Set goals and learn new skills. Be grateful for your job.
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