The office environment can affect the health of workers in numerous detrimental ways. Nowadays, it is generally a well-known fact that stationary workers have a higher risk of developing certain diseases due to the lack of movement for prolonged periods of time on a daily basis.
Working in an office can have adverse effects on mental health as well. Other health-threatening factors might come from conditions endemic to office buildings.
The Office Health section of the website is dedicated to improving the health of people who mainly operate within the office space. Naturally, workers who are physically and mentally healthy are more likely to be happier and more productive in their job. Here you will find office health tips that are divided into 5 main categories.
List of Contents
This section is concerned with the identification of health issues that stem from factors found within the office environment and building, as well as health problems owed to the nature stationary work. Figuring out exactly what causes these health issues is essential to tackling and preventing them.
Here we will investigate the formation of the most common health issues caused by working in an office and how to resolve them.
Healthy Office Environment
Achieving a healthy office environment comes with all sorts of benefits for workers. Nowadays, there are organizations and companies that are striving to deliver the healthiest possible conditions for their employees in order to make them happier and more productive. There are all sorts of strategies that can employed in order to make the office a healthier place.
Diet is among the most important factors when striving for a healthy lifestyle. Generally, it is a well-known fact that some office workers have a hard time eating healthy when at work.
Usually such individuals will opt for the fastest and most convenient food options around their workplace or simply order a delivery. Consuming junk food on a daily basis plus being stationary for long periods of time can lead to obesity and have other bad health consequences.
Here we will explore food options and hacks to keep office workers healthy and satiated.
Most offices have designated areas where beverages can be prepared. Some drinks like coffee and tea can aid office workers in staying wakeful and concentrated. There are many healthy options when it comes to drinks. However, there are just as many unhealthy alternatives.
On the other hand, smoothies and shakes, given they contain sufficient calories and nutrition, can be used as meal replacement when the individual is too busy for a proper meal.
In this section we will figure out everything about healthy drinks at the workplace and how they can be used strategically
Exercising regularly has profound effects on human health. Many office workers are looking into ways to introduce regular exercising to their weekly routines in order to counter the negative effects of their stationary jobs.
The observation on moderate to heavy physical exertion paired with a healthy diet and balanced sleeping patterns lead to an improved physique and mental benefits.
Here we will look into ways for office workers to balance their busy weeks with a healthy dose of exercising.
Health Tips for Office Workers
Here we have gathered a list of 50 reasonable health tips that you can incorporate into your lifestyle. The main idea is to minimise the negative health consequences associated with work in the office.
#1. Establish a sound sleep schedule. Go to sleep and wake up every day at the same time for at least two weeks. Keep in mind you need at least seven hours of uninterrupted sleep to feel wakeful and focused at work.
#2. Find ways to relax before you go to bed. Something that will take your mind away from the daily struggles. Be it reading a book or soaking in the tub for a while, turn it into your bedtime ritual.
#3. Stay away from screens when bedtime approaches. The blue light coming from your phone or computer is actually messing with your hormones and this is keeping you wakeful.
#4. Air out your bedroom for at least 10 minutes before you go to bed. The cool night air will help you relax and you will easily fall asleep. In fact, sleeping in a slightly cooler room actually leads to improved sleep.
#5. Your bedroom should be as dark as possible. The thing is, even the slightest source of light can interfere with your sleep because your eyes and even your skin can sense it.
#6. Dust your bedroom regularly. Accumulated household dust is irritating and it can definitely mess up your breathing while you are trying to fall asleep.
#7. Avoid napping in the afternoon. If you have troubles falling asleep at night, then you shouldn’t compromise your established sleeping schedule with power naps.
#8. Move during the day. Being stationary at the office for prolonged periods of time can mess up your sleep as well because your body is simply not tired enough from just sitting all day long. That is why you need to find a way to move around more. Exercising regularly would be even better.
#9. Less caffeine during the day. Having trouble falling asleep at night? How much caffeine did you have during the day? Some people are a little bit more sensitive to it and the effects can prevent you from falling asleep even if you are very tired.
#10. Get out of bed if you wake up before your morning alarm. Being woken up by an alarm every day is stressing you out.
#11. Have a hearty breakfast in the morning. Spare a few minutes in the morning to prepare yourself a healthy and nutritious breakfast. Perhaps a bowl of oatmeal or maybe some fresh fruits?
#12. Bring a homemade lunch. If your only options for lunch at work is junk food, then maybe it’s time you start bringing your own lunch from home.
#13. Avoid mindlessly snacking on junk food at your desk. Instead, have designated times for proper healthy meals.
#14. Don’t reheat your food in plastic containers. Certain chemical compounds might transfer from the plastic to the food and ingestion of such can have negative health consequences.
#15. Don’t overeat during your lunch break. Do you get terrible power crashes after a big lunch and then you want to take a two-hour nap? Opt for meals that are high in protein and fiber but low in carbohydrates to eliminate this issue. This will keep you wakeful and satiated.
#16. Don’t consume foods that contain hydrogenated oil. Typically, these include packaged foods such as cookies, crackers, candy bars and chocolates. Hydrogenated oil is quite unhealthy and it has been linked to several chronic diseases.
#17. There are plenty of healthy snack options. If you need a quick snack to blunt your hunger, then there are plenty of healthy options that you can rely on: raw and roasted nuts, dried and whole fruits, raw bars, and smoothies.
#18. Wash your hands before you eat. Everybody knows that a computer keyboard is among the dirtiest things in the world.
#19. Consume more fiber. Food rich in fiber such as vegetables, fruits, nuts, beans, and oats are a great source of fiber and other nutrients that will keep you healthy.
#20. Keep track of your micronutrient intake. Nutritional deficiencies are very common nowadays, even with the abundance of food available. If you are a feeling down, like you have no energy, then consider visiting your doctor.
#21. Supplementation with vitamin D is a good idea if sunlight is scarce where you live. Vitamin D is produced by your skin when you are exposed to direct sunlight. If this is not an option, then either supplement it or consume fortified foods that contain it.
#22. Vitamin B12 is another very common nutritional deficiency related to low energy and lethargic moods. Such a deficiency can be diagnosed through a simple blood test. The treatment is usually supplementation.
#23. Be aware of your daily caloric needs. They pretty much depend on how active you are during the day. To get some perspective, find a total daily energy expenditure calculator online and find out how much calories you should be consuming from food.
#24. Trying to lose weight? Remember that is all about in being in a calorie deficit. There is no need to go on a crazy juice cleanse. Find a sustainable way of eating that will allow you to stay in a calorie deficit for at least 2 months.
#25. Trying to gain weight? Again, it’s all about the calorie intake. However, what you are probably really after is gaining more muscle mass and as minimal fat gain as possible. Find a workout routine and a nutritional plan that best fits your needs.
#26. Do you put sugar in your morning coffee? Come on, you know refined sugar is not good for you. Use stevia instead or just drink it black.
#27. Avoid carbonated beverages. Speaking of sugar, do you drink lots of soda and other carbonated drinks? They contain lots of sugar and are quite bad for stationary workers.
#28. You find yourself preparing a cup of coffee every hour or so? Consider cutting down your caffeine intake a little bit. Especially if it prevents you from falling asleep at night. In the afternoon, have some tea or hot cocoa instead.
#29. Hydration is important. Remember to drink water during your workday. Of course, you can opt for other healthy options such as tea, hot cocoa or watered down black coffee.
#30. Don’t abuse the power of energy drinks. Use them strategically when necessary but don’t turn such products into a daily habit.
#31. Is the majority of your workday spent in front of a screen? Install software that negates the blue light coming from the screen. This will significantly reduce the strain on your eyes.
#32. Aim to work under natural light. Too much artificial light during the day can cause a phenomenon known as over-illumination which has numerous negative health consequences.
#33. Take a small break every hour if possible. Take a short walk outside or maybe just stand up and stare through a window for a couple of minutes. The idea is to let your eyes rest a little bit and take a break from a prolonged seated position.
#34. Mind your posture if you work seated. Don’t slouch, don’t hunch. Keep your back straight and make sure you get up at least once every hour or so.
#35. Consider the option of using a standing desk. Sure, it might seem a little weird at first but most people get used to it pretty quickly. Being able to sit up and down whenever you wish is actually quite refreshing.
#36. If you experience pain in your shoulders from too much slouching, then you can introduce resistance bands to your training routine. Do a band pull apart exercise and band face pulls regularly for healthy shoulders.
#37. Get a massage from time to time. It’s pleasant, it is relaxing, it relieves back pain, there are all kinds of benefits. Even one of those automatic massage chairs can do the job.
#38. Is your old office chair ruining your back? Request for a more ergonomic one. Make sure that it supports your back and it keeps it straight.
#39. Notice a sick colleague? Do your best to avoid them. Who knows, they might have the flue and soon you might be sniffling yourself. In fact, tell on them. Force them into a sick leave.
#40. Feeling sick yourself? Okay, it’s time to do the right thing and stay at home. You don’t want to be that person who is spreading germs all over the place.
#41. Remember to clean your desk from time to time. This includes the computer keyboard and mouse as well.
#42. Exercise regularly. Jogging, weightlifting, riding a bike, Zumba classes. Whatever makes you happy. Just make sure that you move a lot throughout the week and you stay active. This will add years to your life, and you will look and feel better.
#43. Don’t abuse painkillers. Unless you have some medical condition that requires strong pain relief, don’t be tempted to pop an Aspirin or something stronger. Use those only when you have a strong headache or if you are hurting somewhere else.
#44. Don’t listen to loud music while you work. If you need to listen to music in order to concentrate while working, don’t blast the volume too much as this might damage your hearing over time.
#45. Open the windows from time to time. Letting some fresh air will energize you and boost you
#46. Deal with stress. Stress is a silent killer, find ways to tackle whatever is bothering you. Seek professional help if necessary.
#47. Are you a smoker? You know that it is a nasty habit that will eventually catch up with you. It is never too early to quit it.
#48. Keep plants around the office. They contribute to a more tranquil environment which has a calming effect.
#49. Keep your desk and general working area clean and orderly. On one hand, this will reduce the amount of dust that accumulates. On the other, it will take away some of the daily stress you experience.
#50. Limit the use of air fresheners in the office. First of all, at least half the staff probably finds them annoying, and second, they might contain irritating chemicals.