We spend most of our time working and earning money without giving much thought to taking care of our health. Exercising and eating healthy have become difficult in our hectic lives. The most popular excuse is that we don’t have time, when being a healthy worker is not too difficult. Just follow these simple tips. And you will be healthy and have the energy to do the work you love for a long time.
Drink more water: Although drinking coffee or soda can give you an energy boost. It also dehydrates your body, so you should drink plenty of water to stay hydrated. Keep a bottle of water at your desk and drink at least eight glasses of water a day to stay refresh.
Reduce caffeine: Some people drink coffee to help them stay alert, but this alertness is only short-lived. Drinking too much coffee can also cause side effects, such as jitters, stomachaches and dizziness. Which can all interfere with work efficiency. Therefore, you should limit the amount of coffee you drink to one cup in the morning. You may have to do it slowly to avoid headaches. You can also choose to drink decaffeinated coffee or tea, or switch to plain water.
Eat a balanced diet: Of course, the body needs various nutrients found in food, including protein, carbohydrates, fat, minerals, สมัคร ufabet, vitamins, water and dietary fiber. Therefore, it is necessary to eat a complete diet of all 5 food groups. And eat a variety of each group to get complete and sufficient nutrients.
- Preparing your own lunch or packing a lunch to eat at the office allows you to choose healthy foods, such as lean meats, salads, vegetables and fruits. Planning and preparing them at night will help you avoid the morning rush that may lead to unhealthy food.
Exercise: Regular exercise helps improve your metabolism, improves your mental health, improves your mood, and stimulates your immune system to work more effectively. You should exercise for at least 30 minutes a day.
- Sitting in front of a computer for a long time is not good for your health. It can cause body aches, neck pain, back pain, waist pain, it can all happen. Not to mention the radiation from the computer screen that is harmful to your eyes. Stretching allows you to change your posture, relax your muscles, reduce stress and also helps increase metabolism, making the body burn food well, preventing obesity.
Get enough rest: Getting enough sleep will help us be ready to handle and focus on the work the next day. It also helps you not feel tired during the work day. Some offices have areas for employees to take naps. We can take advantage of these areas. A short nap of just 20 minutes can give us the energy to get back to work.
Relieve stress: Find activities that you enjoy to relax your body and mind, such as singing, drawing, or planting trees.
Tips for healthy sitting at work
- Choose a chair that supports your body and has a cushion to support your back, neck, and lower body.
- Adjust the height of your chair so that your feet are flat on the floor and your wrists and forearms are flat on the desk.
- Adjust your computer screen to be at eye level and about an arm’s length away from you, and set the font size to be larger to avoid eye strain.
- If you regularly use your phone for work, try using a headset to reduce muscle tension from tilting your neck and holding the phone at your neck.