Career Advice

Tips for Staying Healthy at Work

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As much as it is hard to believe, millions of people around the world are off work due to a health and safety issue that has arisen at work. This is because as much as people don’t like to think that it happens, accidents happen every day. Often when you least expect it it can result in significant time away from work and some cases losing a job altogether. In this economic climate, few people can afford this kind of time off of work. If you want to avoid this, then here is a little advice for avoiding any health problems while at work.

Tips for Staying Healthy

  • Maintain Good Posture: Proper posture reduces strain on your back and neck, preventing discomfort and long-term injuries. Adjust your chair and desk setup to ensure you sit upright with your feet flat on the floor.
  • Take Regular Breaks: Frequent short breaks help reduce eye strain, improve circulation, and keep you focused. Stand up, stretch, or take a short walk every hour to maintain energy levels throughout the day.
  • Stay Hydrated: Drinking plenty of water is essential for maintaining energy levels and concentration. Keep a water bottle at your desk and aim to drink at least 8 glasses of water daily to stay hydrated.
  • Healthy Snacking: Opt for nutritious snacks like fruits, nuts, and yogurt instead of sugary or processed foods. Healthy snacks provide sustained energy and keep you feeling full and focused between meals.
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  • Practice Stress Management: Techniques like deep breathing, meditation, or yoga can help manage stress levels. Incorporating these practices into your daily routine can improve mental health and overall well-being.
  • Ensure Adequate Sleep: Getting 7-9 hours of quality sleep each night is crucial for cognitive function and productivity. Establish a regular sleep schedule and create a restful environment to improve sleep quality.
  • Maintain Physical Activity: Regular exercise boosts energy, reduces stress, and improves overall health. Incorporate activities like walking, cycling, or joining a gym into your routine to stay active.
  • Ergonomic Workspace: Set up your workstation to minimize strain and maximize comfort. Use ergonomic chairs, keyboard trays, and monitor stands to maintain proper posture and reduce the risk of repetitive strain injuries.
  • Healthy Work-Life Balance: Balance work with personal activities to avoid burnout. Set clear boundaries, prioritize tasks, and make time for hobbies, family, and relaxation to maintain overall well-being.
  • Frequent Hand Washing: Regular hand washing reduces the spread of germs and illnesses. Use soap and water or hand sanitizer, especially before meals and after using shared office equipment, to stay healthy.

Personal Protective Equipment (PPE)

Often if you are working in an environment where you may get injured, your employer will provide you with PPE. It may make you look silly, but it should give you as much protection as possible for you to complete the job. It can include things like cut-resistant gloves, hi-vis clothing, or respirators if you work in a dusty environment. These items are often bulky or semi-uncomfortable to wear but you just need to grit your teeth and bear it. It will protect you in the long run and help you to stay healthy at work.

Actively think about physical health

There have been many studies that have shown being physically active not only makes you healthier, thinner, and happier but can also make you more productive. If you are in a workplace in which you sit a lot of the day, then you will be surprised to learn how little energy you are burning.

Stay healthy at work by maintaining good posture, staying hydrated, and taking regular breaks. Choose healthy snacks, manage stress, and balance work-life activities to boost productivity and well-being. #HealthyHabits #WorkLifeBalance #ProductivityTipsClick To Tweet

You should think about taking the stairs rather than the lift on the way to and from work or even conducting walking meetings. When you improve the physical health of your team, fewer people seem to go off ill. That is because the body can fight off infection when it is in better shape.

Mental health

You may think that this has nothing to do with health in the workplace, but this is not the case. If someone is struggling with their mental health, then their attention will not be fully on the task at hand. This will lead to things going wrong. Especially if the team member in question operates machinery or vehicles. It is important to foster an atmosphere in which people feel good about coming to work and know that they can speak to somebody if they need to. Promoting mental health awareness can not only prevent people from struggling but also create a nicer and more productive work environment.

One of the best ways to do this is through online therapy, and MyTherapist can help people get connected quickly to licensed professionals who understand how to treat people struggling with issues related to their work environment.

Avoiding health problems in the workplace

There are lots of different things you can do depending on what industry you are based in. There are simple fixes like making sure all hazards are managed and labeled or ensuring that all team members are trained in health and safety. However, some risks are not as visible on the surface. Try and expand your health and safety to include all risks to health like poor physical conditions and mental struggles.

Summary

Maintaining health at work involves a combination of good posture, regular breaks, and staying hydrated. Choosing nutritious snacks, managing stress, and ensuring adequate sleep are essential for maintaining energy and focus. Incorporating physical activity, setting up an ergonomic workspace, and balancing work with personal life are vital for overall well-being.

Additionally, practicing good hygiene, like frequent hand washing, helps prevent illness. By integrating these habits into your daily routine, you can create a healthier, more productive work environment that supports long-term health and happiness.

Additional Resources

  1. ComfiLife Ergonomic Under Desk Foot Rest
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    A ComfiLife footrest will help reduce back and sciatica pain by easing pressure on your lower back and hips. 

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    Eye-Caring Architect Task Lamp 25 Lighting Modes Adjustable Flexible Gooseneck Clamp Light for Workbench Drafting Reading Study (Black)

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  3. Dripex Ergonomic Office Chair, High Back Desk Chair, Mesh Computer Chair with Lumbar Support
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    Dripex office chair has been specially designed to provide maximum comfort through its adjustable headrest, high backrest & flexible lumbar support. 

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    Digital Display Handset - 4 memory preset options for easy adjustment. 

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  6. HUANUO Portable Lap Laptop Desk with Pillow Cushion
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    PERFECT SIZE for LAPTOPS: The laptop desk is 16.54 x 11.81 x 3.35 inches in size and can fit laptops up to 15.6 inches. There is enough surface space for a mouse only when used with laptops that are 14” in size or smaller.

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    Protect Your Desk: No unpleasant smell, Waterproof, oil-proof, protect your glass/wooden desktop from scratches, stains, and spills. 

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    EMEET Conference Speaker and Microphone Luna 360° Voice Pickup w/Noise Reduction/Mute/Indicator USB Bluetooth Speakerphone w/Dongle for 8 People Daisy Chain for 16 Compatible with Leading Software

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    This cell phone stand is compatible with all 4-8 inches smartphones in phone cases, like iPhone 14, iPhone 14 Plus, iPhone 14 pro, iPhone 14 pro max,13 Mini, iPhone 13, iPhone 13 Pro, iPhone 13 Pro Max, 12, 11 Pro XS Max XR X 8 7 6 6S Plus, Galaxy S21 Ultra, S20, S10, S9, S9 Plus, A71, A51, A11, Edge, Note 20 ultra, LG, Sony, Moto, LG, Google Pixel, Nexus etc.

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  10. 123 Pcs Office Supplies Kit with Desk Organizers, Office Stationery Set
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    Office desk accessories set includes 1x Desktop Organizer, 8x Page Markers, 1x Scissor, 2x Ball Pens, 2x Pens, 2x Pencils, 1x Highlighter, 1x Small Cutter, 1x Erasers, 12x Binder Clips, 1x Sharpener, 80x Paper Clip, 17x Clear Push Pins, 1x Stapler, 1000x Staples.

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  11. Amazon Basics Mesh Desk Office Organizer, Black
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    Desktop organizer with pen holder, pullout drawer, and other compartments. Ideal for use in offices, workspaces, businesses, and homes

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  12. Desk Yoga Deck: 52 Simple Practices for Mental and Physical Wellness, No Matter Where You Work
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    Desk Yoga offers approachable stretching and wellness practices that are easy to incorporate into your workday routine, wherever your office might be.

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  14. 2 Pack TPLMB Air Purifiers for Home Office
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    Enjoy Fragrant Air: The air outlet of the purifier includes a groove where you can add 4-5 drops of your favorite essential oil (not included). As the purifier circulates fresh air, the fragrance fills the room, creating a pleasant and healthy environment for you and your family.

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