Shot of young man standing at his desk and working on computer. Businessman using computer in modern office.
There are plenty of health professionals who will caution those who are seated for a major portion of the day. This is because it is very easy to lead a sedentary lifestyle when it is directly connected to your livelihood. In order to prevent yourself from heading down a slippery slope, add the following habits to your lifestyle in order to improve your health at a desk job.
1. Increased Water Consumption
There are times when you might think you’re hungry. As a result, you consume a bunch of calories. Truthfully, your body might be dehydrated. To avoid confusion, do your best to increase your water consumption. If you need to add some fresh fruit or mint leaves to your water jug, go for it. If you keep a giant water jug at your desk, focus on pouring water from the jug into an eight-ounce or 16-ounce cup of water. Sip as the day goes along. You might have to use the restroom more, but you’re still making sure your body receives the hydration it needs.
2. Standing Desk
A standing desk can be really helpful for circulation. A standing desk allows you to avoid sitting for the full eight hours you are at work. In order to transition to a standing desk, start with standing for fifteen minutes each hour. If you work up to standing for thirty minutes during each hour, you will definitely decrease your chances of slipping into a sedentary lifestyle.
3. Non-Negotiable Exercise
Exercise is no longer negotiable. If you take a look at the health app on your phone, check to see the number of steps you’ve taken for the day. You can also wear a pedometer to keep track. If you have only taken 30 steps for the day, you are incredibly under on the minimal exercise that your body should be getting everyday. On an average day, you need to try to take 10,000 steps to maintain good health. In order to get half of those steps out of the way, dedicate at least 30 minutes to exercise. Whether you take a virtual step aerobics class or walk for three miles in the neighborhood, move your body every single day. Your health depends on it.
4. Eye Protection
When you are working at a computer for hours every single day, this will take a toll on your eyes. The blue light from your screen can cause damage to your retina, especially if you are continually looking at screens. Consider getting yourself a pair of computer glasses in order to handle the glare and block blue light. Protecting your eyes is crucial for all aspects of your life and is an investment for long-term benefits.
5. Food Journal
When you are able to track how much you are consuming on a daily basis, it is a lot easier to make changes. Start by writing down everything you eat and drink for one day. You don’t have to write down the calories. Just focus on writing every piece of food down. By the end of the day, it will be a lot easier to see how much you are actually consuming within any given day. You can make changes depending on what patterns you find in your food journal.
6. Diet Improvement
As you track the food, you can move your attention to cleaning up your diet. This doesn’t mean you can’t enjoy your beloved latte in the morning. However, this does mean that you’ll want to learn how to make your latte at home while you use healthier ingredients. It’s not about depriving your body, because that’s not sustainable. The key is to cultivate a diet that is easy to sustain for the long haul. Plus, when you’re only spending time at your desk for the day, you really don’t need as many calories as you would if you were on your feet for the whole day. Find a few great protein-filled snacks to carry you through the day. Then, enjoy a healthy dinner a few hours before you head to bed. You’ll be surprised at how efficient your mind and body can be when you’re not fighting sleep from the heavy breakfast or lunch you consumed.
As you find ways to adjust to your desk job, know that your health can’t afford to suffer. It’s often stated that health is wealth, but few sit to actually ponder this fact. If you don’t have your health, you won’t be able to maintain that desk job. Some health professionals believe that “sitting is the new smoking.” With that belief system, do your best to incorporate these tips so that your health can improve and thrive.
