The WHO defines health as ‘a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.’ While having a 9 to 5 job makes it incredibly hard for us to find time to work on our mental, physical and social, here are a few ways you can stay health even while working for a greater part of the day.
FOR PHYSICAL WELLBEING
#1 - A treadmill desk
This is basically a treadmill with a desk attached to it where one can place their laptop, notebook, etc. It has been rapidly gaining popularity as many people enjoy walking at a comfortable pace while simultaneously doing their work. This also might be a pleasant change from sitting on a chair all day and may even help improve posture and prevent the back pain that most desk employees complain about.
#2 - Walk Breaks
No matter how hard we are working, all of us can afford to take 10–15- minute walk breaks in our office every few hours. This will not only ensure that we get our steps in, but will also help us clear our mind and focus better on our work when we get back from the break.
#3 - Healthy Snacks
Carrying some healthy snacks from home can be a great way to satiate your hunger and prevent yourself from grabbing fast food. Remember, a home packed lunch is likely to be more filling and nutritious than store bought food.
#4 - Hydration
Being well hydrated has endless benefits from preventing infections to improving our sleep quality, cognition, and mood. Make sure to keep a bottle of water on your desk at all times and have small amounts at regular intervals.
FOR MENTAL WELLBEING
#1 - Meditate
Spending even 5 minutes a day meditating can help reduce stress and help one feel calm and collected. Work can be very overwhelming and pressurising at times, therefore having healthy coping mechanisms to deal with the stress is essential and that is exactly where meditation comes in.
#2 - Maintain a Work Life Balance
Remember that after a long day at work you are allowed to do things not work related. There may be occasions where we may need to take a call or send an email after office hours, but often these tasks are not as urgent as we think. Its important to have work-life balance and the best way to do that is by not bringing office life into your home life.
#3 - Socialise in the office
Many of us feel scared or intimidated to interact with our colleagues, especially when we are just starting out a new job. We try to keep our office life and social life completely separate. While there is nothing wrong with this, keep in mind that we spend most of the day in the office and it is very important for our mental health that we have people to interact with. Humans are social beings and having friends at work is a great way to prevent loneliness and it makes the job a lot more fun.
#4 - Do not forget your hobbies
It is very easy to believe that we do not have time for hobbies when we have a 9 to 5 job. We quickly forget about all the things that used to make our life more enjoyable. May it be reading, baking, gyming or photography, always make time for these simple things that bring you joy. This will prevent you from burning out at work and will keep your creative side alive.
It is very easy to allow our health to take a backseat with a 9 to 5 job, but the only way to live your best life is to stay healthy and happy. Remember, that if you do not give importance to your health today, then tomorrow your health will not give importance to you.
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