About 50% of our waking hours are spent at the workplace. With most people clocking in more than 8 hours of work regularly, workplace wellness becomes a top priority for everyone. No matter what your paycheck is, the adage ‘health is wealth’ is undeniably true.

Without good health, you will not be able to take care of yourself, your family or your responsibilities in the office. Thus it is imperative to follow certain healthy practices which will keep you in good health. Whether or not you have the time and energy left over to hit the gym after work.

Here is a list of 4 things every employee can do to ensure they stay fit and healthy.

1. Following the Right Diet

You may find it hard to abstain from fast food and snacks at the workplace, especially when your colleagues seem to be less health-conscious than you. But when it comes to junk food, moderation is key.

You don’t need to let go of fast food entirely but what you can do is limit your consumption of it. And replace it with healthier alternatives.

One way to do this is to have a filling, nutritious breakfast when you wake up in the morning. That way, at lunchtime, you wouldn’t feel too hungry. As a result you can choose to eat simple salads and fruits, avoiding greasy, oil-laden take-out.

Maybe even, give yourself a break and go out for a walk to the nearest good restaurant.

If you like snacking during work, there’s no need to do away with the habit entirely. Simply replace all unhealthy food with healthier snacks like fruits, nuts or granola bars. Changing up these habits will leave you feeling fresh and energized.

workplace wellness: eat right

2. Drink Lots of Water And Limit Caffeine

It’s all too easy to forget about your hydration when you’re immersed in the daily stresses of your job. A healthy adult should drink 6 to 8 glasses of water a day. You may drink more depending on your location and the nature of your work. Remember to drink water, even when you’re not feeling particularly thirsty. If you’re feeling thirsty, that means you are already dehydrated.

As for coffee, it may seem impossible for many to get through the day without their daily dose of caffeine. Here again, moderation is key and if you can, replace coffee with healthier alternatives like green tea. Green tea has a moderate amount of caffeine and a huge amount of detoxifying agents. These will keep you alert without causing a caffeine crash later in the day. Make sure you don’t drink caffeine in the evenings because it might hamper your sleep later at night.

3. Breaks And Posture

You may think that working non-stop is the ideal way to get your work done as fast as possible. But research has shown that taking frequent breaks can lead to an actual increase in productivity. Breaks help you recharge your mind and make you more creative and better at your work. The ideal amount of time you should work at a stretch should not be more than 90 to 120 minutes. Post that, you should take a small break.

Sitting stooped at one spot for hours on end is immensely bad for your neck and spine. And it is also one of the leading causes of back pain later in your life. It’s important to get out of your chair every once in a while and go for a short walk. You can also try out certain desk exercises like chin retractions, These provide support and relaxation to your neck and spine.  For more such exercises, check out this list of desk exercises.

As for your posture while seated, try to keep both of your feet flat on the floor at all times instead of crossing them. This simple practice will go a long way in keeping your lower back comfortable and stress-free. If possible, also try to invest in an ergonomic chair which provides support to the arch of your back.

workplace wellness- posture

4. Sleep More And Manage Stress

Most of us lead very hectic lives, and it’s only human to feel stressed out sometimes. However, it is important to remember that while stress is unavoidable, getting overwhelmed by it is not.

One of the primary ways of keeping your stress in check is to get a good night’s sleep. You may pride yourself on your ability to get through the trials and troubles of your daily life on just 5 hours of sleep, but sleep deprivation has far-reaching effects. It’ll catch up with you in the long run!. Getting 8 hours of sleep a night is a necessity and not a luxury and this will help keep your stress cortisol hormone levels under control.

workplace wellness- sleep

Apart from sleep, there are several other practices you can incorporate into your daily life to keep your stress levels under control, and these include:

  • Make a long-term game plan.
    Divide your work down into small, simple tasks. Because your tasks are smaller, they are more easily achievable and will let you feel ‘in control’ of your work.
  • Setting Realistic Expectations
    If your expectations are too high, you’re bound to feel disappointed when you don’t reach them and all the while, you will be under tremendous stress while trying to reach them. It’s important to remember that life is a marathon and not a sprint.
  • Hang out With Friends and Have A Laugh
    This is no surprise at all as a night out with good close friends, and a hearty laugh can lift up anybody’s mood, no matter how stressed out they may feel.
  • Enroll in a Fitness Class or Exercise
    Activities like yoga, meditation, exercise or participating in sports is a good place to channel all your unspent energy and is really the best thing you can do for your overall mental and physical health.

Staying in good health requires time and effort. Long-term commitment to all these healthy practices is essential to keeping you in good shape. It can’t be achieved overnight. Rome wasn’t built in a day and neither will your body and mind. Remember to take things slow and the best time to get started is right now!!


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