It happens to the best of us, but sometimes we just can’t bear our job! There are a few simple tricks you can do to combat the drain work has on our mental and physical health. So here are five ways you can feel healthier, happier and more productive at work.
1. Move it or Lose it!
They say that sitting is the new smoking. Yes it’s a crude comparison, and sitting down next to someone is not nearly as antisocial as blowing smoke in their face, but the science backs it up. A recent study from the American Cancer Society finds a link between long periods of leisure time sitting and a higher risk of death from all causes.
Scaremongering aside, sitting can also have adverse effects on your productivity. While you might believe that you’re ‘in the zone’ and that every minute of the day counts, taking regular short breaks between tasks will actually help you stay focussed. Splitting your day’s tasks into bitesize chunks, rewarding yourself with a short break in between, can help you manage your workload more effectively.
So stand up, get the blood pumping and cruise through your day’s tasklist.
2. It’s Rude Not to Stair
It’s one thing taking regular breaks to move around, but are you ready to take on the stairs? Researchers from McMaster University recently found that climbing stairs for 10 minutes a day can have major benefits for heart health, blood pressure and cholesterol levels. You burn more calories stair climbing so it’s also a great way to lose weight.
Taking the stairs can also helps boost energy levels. Researchers from University of Georgia found that 10 minutes going up and down stairs gives you more energy than 50mg of coffee. Cheaper and healthier too!
Try swapping the work elevator for the stairs. If your office is on the 50th floor, you could always take the lift part way up and walk the rest of the way. Even better, using a wellness program, set up a ‘Stair Master’ challeng and compete with your colleagues to take your fitness to the next level.
3. Do Sleep on the Job
If you ever find yourself nodding off at work, maybe you shouldn’t fight the urge for a sneaky nap. Ok so spending all afternoon with your head on your desk drooling onto your keyboard is a quick way to get fired, but research shows that a 10-20 minute power nap can do wonders for you. The many benefits include increasing alertness, boosting creativity and reducing stress.
Taking naps at work is being recognised worldwide with some offices actually installing sleeping pods for just that purpose. In Japan they even have a word for sleeping at work: “inemuri,” which translates roughly as “sleeping while present.” So find yourself a comfy spot in the office, grab a pillow and catch a few zzzs!
However, you should not be napping because you don’t get enough sleep generally. You should still be aiming to get at least 7 hours’ sleep a night. Using wearables is a great way to track both the quantity and quality of your sleep.
4. Don’t Be a Slouch
When you’re spending several hours a day at a computer it can be difficult to maintain good posture. Having bad posture can cause both short and long-term injuries. Try using these ergonomic tips to help your body assume a neutral, strain-free position:
- Sit upright with your feet flat on the floor and your back fully supported by your seat.
- Keep your shoulders relaxed, allowing your upper arms to hang naturally. Your elbows should be close to the body and bent between 90 and 120 degrees.
- Your thighs should be parallel to the floor, and your knees close to the same height as your hips.
- Keep your monitor about an arm’s length away; the top of the screen should be at eye level, so that you can read without craning your neck.
4. Find Your Work BFF
Making friends at work is proven to be beneficial to our wellbeing. A 2014 study by LinkedIn found 46% of professionals worldwide believe work friends are important to their overall happiness. More recently, a survey by Comparably found 60% of women and 56% of men admitted to having a work BFF.
You probably spend more time per week with your co-workers than you do with your other friends, so it’s important to be sociable. Indeed, having work friends can have a dramatic effect on workplace happiness in a number of ways, including: not feeling alienated, being able to bond over shared feelings about the company and reducing stress by having someone to talk to if things go wrong.
Wellness programs are also great to foster friendships at works as they allow you to enter into a community-driven environment where you can compete with, or against, other colleagues.
To find out how WellteQ can help with all of the above, and more, get in touch with the team.