Tips for a healthy mind and office
It’s no secret that sitting at an office desk staring at a screen from 9 am to 5 pm, or even longer, can lead to a variety of health problems. With the risk of developing heart disease, back pain, poor eyesight and so on, more and more office workers are looking for ways to combat these health defects.
One of the most common and effective ways to avoid these problems is exercise. It’s been proven to reduce your risk of major illnesses and mental health problems and can significantly improve your overall well-being. The NHS recommends at least 150 minutes of moderate exercise every week – such as fast walking or cycling – for the average adult. But with over four million UK employees working more than 48 hours a week, this can be a real problem for busy office workers.
Fortunately, creating a healthy office goes beyond just the exercise aspect, with several great options to help you achieve a healthier lifestyle in the office.
Exercises to adopt
1. Leg lifts
This exercise is great for when you’re sitting at your desk working. Start by sitting upright in your chair, then slowly lift one leg up until it’s straight. Hold your leg here for a few seconds before lowering it back to the starting position. Repeat this around 10 times before switching to your other leg.
2. Wall sits
This is one of the less-subtle exercises in our list, so it could be one for a more secluded area of the office. Start with your back against the wall. Then bend your legs until your thighs are parallel to the ground, making sure to keep your back against the wall throughout. Hold this position for as long as you can – try for around 60 seconds – before standing up.
3. Calf raises
Often find yourself waiting at the printer or microwave? Why not use the time to do some calf raises? Start by standing with your feet a shoulder width apart, then slowly stand on your tip toes. When you reach the top, pause for a few seconds before lowering yourself to the starting position.
4. Tricep dips
If you have access to a sturdy surface such as a desk or a bench, then why not try some arm strengthening? Start by facing away from the surface, with your legs out a couple of steps away from you. From here, grip the surface with your hands and slowly lower your body until your arms are at a 90-degree angle. Hold this for a few seconds before pushing your body up until your arms are straight.
5. Shoulder press
If you have any spare stationery such as calculators, stacks of paper, staplers and so on, then you can use them as weights for shoulder presses. Start by sitting upright in your chair and holding your weights adjacent to your shoulders, before pushing them straight upwards. Keep the weights above your head for a few seconds and then lower them back to shoulder height.
6. Chair twists
Do you work from a swivel chair? You’re in luck – this exercise is great for working your abdominals and obliques. Start by sitting upright in your chair, with your feet an inch above the ground. From here, gently hold your desk with your hands and use your core muscles to twist the chair from side to side.
7. Walking
Last but certainly not least – walking. A leisurely stroll around the office every 30-45 minutes can be great for boosting your productivity levels. Or if you have an office with stairs, why not do a couple of laps? Another idea could be to simply go on a lunchtime walk…
Changes you can implement within your space
Keep your space clean and efficient
An efficient desk set-up is the ideal solution to creating a healthier working life, making sure everything’s placed so you’re never slouching or leaning over your desk.
Ensuring you’re not leaving a mess on your desk, a mess after all, can clutter your mind too. Each day, take half an hour or so to tidy your desk, wipe down the keyboard and other surfaces, and organise your papers. This will help you feel more motivated and productive when going into your next set of tasks.
Don’t underestimate the value of going green.
Some plants, such as spider plants, peace lilies and Goosefoot plants, can absorb common pollutants in offices, including those from carpets, paint, MDF and anti-stain treated fabrics. In addition to literally greening up your space with plants, you should also ensure you switch off any electronics you’re not using. There is some evidence that electromagnetic fields from certain devices can be connected to insomnia, headaches and anxiety.
Finally, give your eyes and your body a break.
Sitting in your chair all day is doing you no favours. Long-term research has shown that those sitting over 6 hours a day are at significantly higher risk of health problems than those who sit less than 3 hours. Take a break every 20/30 minutes and get up to walk around. As for your eyes, take an extra minute every now and then to focus on something far away from your desk, or out of the window. Alternatively, try rolling your eyes to exercise them, or cup your hands over your eyes to block out the light and let your eyes rest for just a moment or two.
Do you have any other useful ideas for staying healthy in an office job? Share them with us!