More than half your life you are in the office, in front of a monitor. Even so, there are things you can do to avoid becoming an inactive and irascible person.
A minimum of 8 hours a day, 5 days a week, in front of an office, plus an unhealthy lifestyle outside of work, can be fatal over time to your physical and mental health. A study by Chinese scientists at Qingdau Medical College in Shangong shows that a sedentary lifestyle increases the risk of depression by 25% compared to people with an active lifestyle. Irina Calomir, a well being expert, says you can have a healthy lifestyle, even if you have to spend most of your time in the office. Here’s what you can do:
- Focus on one thing
Experts say multitasking doesn’t work. Specifically, labor productivity decreases by up to 40% when we do more things at once, because we are prone to mistakes and creativity decreases. Ideally, you should eliminate any factors that may disturb you when you decide to do something important.
Propose to access the email at longer intervals, not 5 to 5 minutes. Isolate yourself soundproof, with the help of headphones, or retreat to a meeting room where there is less sleep. Prioritizes activities. The most important things are always done in the first part of the day, when you have more energy.
- Build healthy relationships
To be in good health, healthy relationships at the office are just as important as those in private life. Toxic relationships – with many conflicts and misunderstandings – contribute to an imbalance and can influence our mental health. Propose a way of life without criticism, gossip, threats or aggressive behavior.Receive feedback from others with interest, but express your point of view and needs. Enjoy the achievements of your colleagues and be less critical of yourself. Remember that any mistake or break in relationships can be repaired.
- Get enough hydration
Our body is better hydrated if we drink a glass of water once an hour, than if we drink too much water at once. It is ideal to reach an average of 2 liters per day, but this also depends on your personal needs. Fruits are also a good source of hydration.
- Protect your eyes and back
As a method of preventing pain or illness, the positioning of the monitor or laptop is very important. The screen must be located at a distance from one arm to the eye. The top of it should be near the forehead, so it is good to use a laptop stand.
- Eat consciously
Nutrition plays an essential role for a well-being. Unfortunately, due to stress, it becomes a tool of reassurance. If you become aware of this, you can initially replace unhealthy snacks with foods that provide you with vitamins, minerals and fiber.
Hours at the office, in the sitting position, can cause spinal disorders. Get up from your chair and take a few steps, at most an hour. Specialists in ergonomics also recommend a few rises on the tips, turns of the head and trunk. After the meal break, take a 15-minute walk outdoors to oxygenate your brain. If you do not have this possibility, another solution would be to get off at a station earlier in the morning. It’s a good opportunity to move.
- Be present
The presence or mindfulness is a very important aspect, which can bring many benefits in our life. When we are present in the activity we do, in the discussion with the colleague or in the conference call in which we are involved, we are not only more efficient, but also more authentic. Mindfulness is a skill you can acquire through exercise and patience, and a tool at your fingertips is breathing. Twice a day, stop any activity and pay attention to your breathing: inhale and exhale abdominally 10, 15 times. It helps you to reconnect with your body and the space you are in, it gives you a state of calm and better self-control.