When we think of healthy office habits, the first thing that comes to mind is cycling to work or hitting the gym after you're done for the day. But are these practices sustainable? Can you really see yourself waking up an hour earlier and being okay with reaching the office sweaty and exhausted? Yeah, we didn't think so!
Healthy office habits don't have to be challenging and tiresome. There are many ways in which you can transform your office lifestyle without having to overly exert yourself or go on weird diets that make you crave normal food. While it is true that exercise, nutrition, and sleep are the best ways to turn your life around and lead a healthier lifestyle, you should know that there are plenty of ways to manage it all without going through an extreme life change.
All you really need are some healthy office habits and consistency to make a real change in your life. So, without further ado, here are some healthy office habits that will transform your life and improve your work performance from day one. Let's dive right in!
Stay Active
Staying active doesn't mean you have to drag yourself to the gym after work in the evenings. You can just as well stay active while working too!
Strange as it may sound, exercising at the office is actually an excellent way to stay active and get your steps in for the day without setting aside additional time for it. You can do numerous exercises within the convenience of your office, and they work quite effectively to keep you healthy and fit. These exercises prove to be quite beneficial for people who struggle to find the time to work out at the gym or even at home.
Another great way to work out in the office is by investing in office furniture that allows you to exercise alongside working. Desk bikes and foldable treadmills are some great exercise tools to bring into your office today. You can find them at FlexiSpot at the best prices!
Get Plenty of Sleep
All our lives, we've heard about the importance of getting at least 6 hours of sleep every night. But how often do you actually get in bed on time? Do you wake up feeling well-rested, or are you spending your work days in a groggy haze?
Research from Harvard Business Review has shown that poor sleeping patterns can have a negative effect on your work performance and productivity. Lack of sleep also leads to an increase in job-related accidents, increased absenteeism, and counterproductive work practices.
On the other hand, a good night's sleep contributes tremendously to a healthy lifestyle. It can benefit your heart and mind while also helping you keep your weight in check and ensuring maximum productivity at work.
Getting enough rest helps you improve your work performance and prevent the damaging effects of burnout. You will experience a better mood at work and notice improved decision-making skills, all of which prepare you for a highly productive day.
Here are some tips to keep in mind:
Set a bedtime and follow it. You should go to bed and wake up at the same time throughout the week and even on the weekends.
Keep your bedroom temperature cool and comfortable for a good night's sleep.
Put away your phone and dim the lights at least an hour before bedtime.
Avoid all caffeinated drinks after 1 pm and sleep at least an hour after having alcohol.
Sit in a Healthy Posture
Sitting in an upright posture is one of the most important offices habits to maintain. You should remember to keep your back straight without bending forwards or curving it too much. Moreover, you should also make sure not to round your shoulders forward or arch your lower back. Your wrists should be straight against the armrests of your office chair, and your computer screen should be aligned in a way that appears your eye level.
This is called the neutral work position, and it respects the natural positions of our joints and muscles. By maintaining this posture, you put your body in a balanced frame. It ensures that your muscles aren't experiencing excessive strain, and they won't be required to stretch too much to get basic tasks done.
The best way to ensure you work in the right posture all day long is by investing in ergonomic furniture from FlexiSpot. FlexiSpot offers especially designed furniture with innovative designs that cater to your office needs perfectly. Check out their Summer Sale here to get 35% off on a huge variety of office products.
Take Breaks to Prevent Body Strain
Have you heard of the 90-minute rule at work?
The 90-minute rule requires you to work on a task for 90 minutes without any distractions and then take a small break by physically and mentally removing yourself from it. This means that you put all of your focus and attention away from the task at hand and instead spend some time elsewhere. You could go to the deli nearby and get yourself a snack or even spend this time socializing with your coworkers.
Once your break is over, you can get right back to work. You will notice that the break has done you good as you are able to return to the task at hand with renewed focus. By following this rule, you can easily improve your work performance and spend a more productive day in the office.
Another great way to prevent excessive strain on your back and shoulders is by buying the Comhar All-in-One Standing Desk from FlexiSpot. A standing desk allows you to work in dual motion as you can choose whether to work while sitting or standing. This gives you the freedom to determine how your body feels more comfortable and switch your working positions accordingly.
The Comhar Standing Desk is a multi-functional desk that is customized with four programmable height settings ranging from 28.3" to 47.6". You can easily choose your preferred height for working and then adjust your office chair accordingly. The transition between sitting and standing is ultra-smooth and can be done with just a touch of a button.
The desk is designed to take up minimal space in your office while offering an impressively large space to hold your office essentials. It is further enhanced with a tempered glass table top with rounded edges for maximum safety and durability.
Pack Your Lunch
While it can be quite tempting to order out when it comes to having lunch in the office, it is one of the worst dietary decisions you can make. This is because we are most tempted to order the cheapest and fastest meal we can while at work, and this usually means having fast food at least thrice a week.
According to research, food has a significant impact on our cognitive performance on a daily basis. As we battle to reply to all the emails, get those meeting minutes done, and foolproof all upcoming campaigns, food is the fuel that keeps us going. If your body isn't getting the right kind of fuel, it is bound to lack performance.
The best way to ensure that you eat well at work is by packing your lunch the night before. You can do this by effective meal planning for the entire week. It allows you to be more mindful of what you have for lunch every day and keep track of your calorie intake as well.
Avoid Caffeinated Drinks
Most of us experience that dreaded afternoon slump at work that causes us to reach out for yet another cup of coffee to get us through the day. Some people even think that having a sugary drink or a snack from the vending machine will give them a much-needed energy boost. However, these sugar-laden and caffeinated drinks only provide short bursts of energy and can actually make us feel worse in the long run.
A high caffeine intake is closely related to increased feelings of anxiety and nervousness. It ruins your sleep and can get in the way of you getting a good night's rest. Your body also absorbs nutrients better if you limit your caffeine intake to 400 mg per day.
Know When to Stop Working
Finally, you should know when it is time to turn your computer off and sign out for the day. When you're in the middle of an important project or having some essential deadlines to meet, you might find yourself working overtime and pulling all-nighters. The truth of the matter is that you can get a lot more done without the extra hours if you give your body some time to rest and then start the next morning again.
Trying to drag yourself through work by overexerting your mind and body will do you no favors. Therefore, it is important to know when to stop your workday.
