We all know that going to the office and sitting at a desk all day isn’t the ideal way to stay healthy. Did you know that the average person spends about 13 hours a day sitting? That’s over half of our day! For many of us, our jobs require us to sit at a desk in front of a computer. So, what can we do to improve our health while working?
Get up and move around every 20 minutes
This may seem like a lot, but it’s not. Set a timer on your phone or computer to go off every 20 minutes. When it does, get up and walk around for 2 minutes. If you aren’t able to get up every 20 minutes to walk around, at least stand up at your desk for 30 seconds! Just getting your body moving will help increase your energy and focus.
Drink plenty of water
It’s essential to stay hydrated throughout the day. Carry a water bottle with you to ensure you are drinking enough water. A good rule of thumb is drinking half your body weight in ounces of water daily. So, if you weigh 150 pounds, you should drink 75 ounces of water daily.
A study of 2,000 people from the U.S. found only 22 percent drink USDA-recommended eight to ten glasses daily. So, start tracking your water intake! If you aren’t tracking how much water you consume, odds are you aren’t consuming enough.
Bring healthy snacks with you
When we get hungry, we tend to reach for whatever is quick and easy, which is often our unhealthy office snacks. If you tend to get hungry throughout the day and find yourself running to the office kitchen for some sweets, it may be time to start bringing your healthy snacks in.
By bringing healthy snacks with you, like fruits and vegetables or nuts and seeds, you’ll be more likely to make healthier choices when you need a snack.
Take a break from technology
We are constantly bombarded with emails, texts, social media notifications, etc., and it can be hard to disconnect from all the technology around us. In fact, the average person spends more than 8 hours a day using technology. Taking a break from technology from time to time is important so we don’t get overwhelmed.
Make sure you take time to unplug from technology each day and relax for a few minutes. Maybe read a book or take a walk outside – anything to clear your mind and rejuvenate yourself.
Following these simple tips can help improve your health while working at a desk all day long! Just remember to get up and move around every 20 minutes, drink plenty of water, bring healthy snacks to work, and take breaks from technology throughout the day.
Wait… What happens if you travel for work and aren’t sitting at a desk all day? This is a reality for many professionals. From Marketers to Uber Drivers, many working professionals are out and about all day. While some of the tips above can be helpful, most of them won’t be. Here are some tips to optimize your health if you travel for work.
How to Optimize Your Health While Traveling for Work
Many people travel for work, and these business trips can be advantageous if you have the right mindset. The change of location can break up the monotony of your routine and expose you to different cultures and lifestyles, which is a great thing!
However, travel can also expose you to new germs. Moreover, some people have a relaxed mindset when traveling, neglecting healthy practices, such as a nutritious diet and regular exercise. Follow these strategies to protect yourself and optimize your health while on the road.
Take action before you hit the road by packing a small medical kit. While you may be able to purchase health essentials at your destination, having the items on hand provides both convenience and peace of mind. Stock your kit with:
- A thermometer to better assess your condition
- Band-aids and antibiotic ointment to treat injuries
- A COVID-19 test in case you develop symptoms
- Common medications, such as pain relievers and decongestants
- Your regular health supplements, such as probiotics or melatonin
- Your prescription medications in their original pharmacy bottles
It’s also wise to take photos of your prescriptions as a backup and bring along more medicine than you predict you’ll need because you never know if your return will be later than expected.
Another recommended practice is to digitize your travel documents for easy storage, organization, safeguarding, and retrieval. Consider using an online tool to scan your passport, travel itinerary, and medical records and convert each into a convenient PDF format. Use a free online tool to easily add a page to PDF documents and delete, reorder, or rotate pages to suit your needs. Storing everything in one central file allows you to stay organized.
Wash Your Hands
As simple as it sounds, research shows that washing your hands with soap and water is one of the best strategies for staying healthy. Not only can you protect yourself from germs and prevent illness, but you also help others by reducing the spread of infection.
Like we said before, staying hydrated provides plenty of health benefits, such as better digestion, healthier joints, improved focus, and increased energy. Moreover, water can keep you healthy by flushing out unhealthy toxins.
When traveling, make hydration more convenient by keeping a reusable water bottle with you. There are plenty of options to choose from:
- Self-filtering bottles that sanitize the water
- Insulated options that keep your water cold
- Spill-proof containers that open and close at the touch of a button
- Marked bottles that help you track water consumption
To stay healthy while traveling, eat a nutritious and balanced diet. If cooking is not an option, be strategic by not skipping meals, searching for healthier options on the menu, and carrying healthy snacks with you to avoid binging on junk food.
Exercising while traveling can be fun. If you are in a safe area, walking or jogging around the neighborhood allows you to enjoy a new setting while exercising. And if your hotel has a gym, you can take advantage of the equipment for a well-rounded workout.
Take Time to Relax
Almost any job can be stressful, and being on a business trip can make things worse. To combat this, take time to relax. You only need five to ten minutes and a quiet, comfortable spot to sit. Then, by looking inward and following a guided meditation, you can improve your mental health and feel more relaxed in no time!
If you travel for work, be proactive about optimizing your well-being. By incorporating healthy practices into your trip, you can feel your best and enjoy your time away.