Productivity and career are important aspects of life. But a good health is The most primary concern that many working professionals tend to forget.
In Japan, overwork is one of the primary reasons for death, while in the USA one-fourth of the corporates feel that job is their no. 1 reason for stress.
Average American professionals spend more than 90000 hours in work over their entire lifetime. The shocking truth is that 80-87% of them have no passion for the job or are deeply dissatisfied with it. [1,2]
Workplace culture and the environment have significant effects on the overall well-being of the employees and their performance.
Researchers suggest that a full time working professional may experience stress, weight gain, insomnia, problems in personal relationships, social life, etc., all linked to their professional life. [3]
Work can never be an excuse for not being able to maintain a healthy lifestyle. There are examples of successful work professionals who always balance their work and personal life.
So based on our research, here are a few things that you can do at work — to maximize your work performance and maintain optimum health at the same time.
1. Manage Your Work Stress.
Work stress is one of the leading causes of death in the US.
A 2015 research by professor Jeffrey Pfeffer at Stanford University analyzed the effects of — long working hours, high job demands, lack of autonomy and health insurance etc. on the health of working professionals. The study suggests that workplace stress results in 12000 annual deaths and about $190 billion health care costs in the USA alone. [4]
Fulfilling the demands of a 9 to 5 job, juggling with several roles and responsibilities on a daily basis can make you exhausted and out of balance. Work stress may have adverse effects on your physical and mental health and affect your social life and relationship.
You should find time to relax between your hectic work schedule. You may loosen up by spending some quality time with your family and friends- to dinner, movies, etc. going to spa, gym, swimming, reading your favorite book, and so on.
2. Eat and Drink Healthy.
If you are a professional you probably spend most of your day at the workplace. Many work professionals complain that their hectic schedule leaves them with little time for eating or drinking. Some indulge in junk foods for their meals because these quick bites can save their time.
You need to plan your daily office meals to be fit and healthy. You should start your day with a filling breakfast that can provide you energy to go for the day. A light lunch with green salads, fresh fruits, etc. for lunch is the best option for work professionals. In the afternoon, you can snack on healthy foods — fresh fruit juice, smoothies, nuts, etc.
Most of the time your work is tight-scheduled and choosing or finding the foods you want to snack on maybe troublesome experience. SnackNation is a healthy snack delivery service at offices that can save your day. Their monthly curated snack delivery service comes with the most organic and healthy snacks.
You can probably have a look at healthy snacks guide from SnackNation to find out the most nutritious and filling snacks while at work.
You should exercise self-control in matters of foods and beverages at all cost. Junk, oily, greasy foods, and carbonated drinks can affect your productivity and make you feel sluggish. [5]
Many people depend on caffeinated drinks to keep them on for long hours at work. However, overconsumption of caffeine on a daily basis have various adverse effects on health. You should follow moderation and as a rule of thumb, consume a lot of water throughout the day to feel active and energetic.
3. Watch Your Posture and Find Time to Stretch Yourself.
A desk-bound job takes a toll on your neck and spine. You need to be conscious about your posture as you pass long hours in one sitting.
A bad posture can increase pressure on the spine and neck muscle more. A poor sitting posture at work such as slouching down may cause muscle pain, soreness, and chronic spinal disorder. Moreover, poor workstation setup such as monitor not at the eye level can cause neck straining. [6]
You can do a number of things to improve your posture at work. At first, keep your computer screen at eye levels to prevent neck strain. You can avoid slouching by using a lumbar support tool.
You need to pull your shoulders behind and your back or spine flat against the chair. It is good to keep your feet flat on the floor to keep your whole body in a steady balance.
Conscious work professionals set reminders every 30 minutes to take a break and stretch themselves. You can look at the green to calm your eyes. Taking a stroll or light stretching of hands and legs during the break are some of the healthy practices at workplace.
4. Keep Your Workstation Clean and Tidy.
Cleanliness is next to godliness and work is no less than worship.
Researchers suggest that cluttered, messy and disarrayed workstation can increase psychological stress and make you overwhelmed. Your untidy office space negatively reflects on your disorganized thoughts and lifestyle. [7]
A tidy desk can help you focus well in your work. You can take a few minutes every day before or after work to organize your office space. This practice will help your productivity and psychological well being.
Your cleaning up of office space begins with the de-cluttering computer desktop and bulging email inbox. You can recycle the unused newspaper, magazines, pens, etc. on your desk. These practices continued on a regular basis can surely have an effect on your productivity and mental well being.
Bottom Line
Work is important for financial stability, self-worth, and a sense of purpose in life. However, workaholism or overwork is one of the primary reasons of death, various mental and physical disorders in today’s world.
You need to strike a balance between your work and personal life — giving your health and well being the utmost priority. The tips shared in this article — relieving work stress through recreational activities, eating healthy, maintaining a good posture and cleanliness of the workstation can help you be more productive and healthy while at work.
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