10 Tips to Improve Your Health at Work
Avoid those snacks, take a walk during lunch, and clean that keyboard, and you're on your way to a healthier workday.
4. Eating a healthy lunch is an important part of a balanced
diet. But eating reasonable portions is an important part of your health.
"Eat a healthy lunch at work, but also practice portion
control so you aren't consuming too many calories and then sitting in a chair
all afternoon," says Jackson. "Many times, it's not that you are eating
unhealthy food, it's just that you are eating too much."
For instance, Jackson explains that pizza isn't inherently bad,
it's just that a person will eat three or four slices too many, and that's
where the problem lies. Instead, share a large slice of piece of pizza with a
co-worker, and then eat a salad that's packed with veggies.
5. Tension neck syndrome (TNS) can occur when the neck and
upper shoulders are held in a fixed, awkward position for long periods of time,
according to the National Institute of Environmental Health Sciences. It can
happen to people in the workplace who talk on the phone for a most of the day
or type a lot.
"You want to make sure your neck isn't bent to the side for
long periods of time, " says Alan Hedge, professor of ergonomics at Cornell
University. "Tension neck syndrome can cause neck and shoulder pain, muscle
tightness, and tenderness. So use a speakerphone, a shoulder cradle, or use a
headset at work when you're on the phone."
6. Eyestrain is another problem that can be encountered in
front of a computer. It can cause headaches, difficulty focusing, and increased
sensitivity to light, according to the University of California at Davis.
To prevent eyestrain, Hedge tells WebMD, "The distance to
the screen from your eyes should be about an arms length away. You should also
be able to comfortably read what's on your screen at that distance, without
having to squint."
If you can't read your screen from an arm's length away, simply
increase the font size on your computer.
7. A healthy tip that all of us want to hear is that vacations
are an important part of staying healthy at work.
"It's very beneficial to get away for a long vacation that
will help you recharge your 'batteries,'" says Jonathan Kramer, a clinical
psychologist and president of Business Psychology Consulting. "Vacations
help reduce stress and get your mind off work, especially if you're having a
conflict, such as a problem with your boss, a co-worker, or a project."
Stress can impair your immune system, increasing the risk of
illness, explains Kramer, so minimizing it is essential -- and fortunately,
vacations are just the way to do that.
8. Another way to stay healthy at work is to avoid long
stretches of long days.
"Occasionally, people focus on the task at hand and getting
a project done, and they aren't aware of the impact it's having on their
health," says Kramer. "They may not be aware of it until the stress is
at a really high level, and it's affecting their relationships and their