Being able to stay healthy in an office environment is a huge challenge. It isn’t unusual for the office worker to remain at their desk for the majority of the day, only arising for the occasional coffee break once every couple hours. If this feels unnatural, that’s because it is: our bodies were never designed to be sat slouched for half of a day, and you can often feel the results of this. Back pain is the most frequent cause of people taking long-term work absences. I recently came across an article that features some tips properly caring for your body properly, listed below:
Maximize mobility: The best trick is to incorporate regular stretching as much as you can, along with regular walking breaks to encourage a regular change in position.
Sit up straight: Posture makes a huge difference. A sedentary hunched posture will gradually undermine your skeleton. Focus on chair type and height, seating posture and the position of the screen and mouse.
Full body: Partake in regular exercise and weight training, as well as a holistic focus on the core.
While exercise is important, you can’t forget about nutrition. It’s easy to hit the vending machine, or take some homemade peanut butter cups from the office kitchen, but a healthy option will take you a long way. In addition to fitness tips, the article shares some tips for staying on track from a nutritional point of view:
Water: Often-times when you think you’re hungry at work, you’re actually just thirsty. Our bodies frequently mistake dehydration for hunger, so by drinking plenty of water, that hunger could subside as well. On average we lose about 2.5 liters during the average day, so it’s important to replenish that.
COYO: COconut YOghurt is a dairy-free alternative made from pure coconut produce that’s low in sodium and sugar and rich in both calcium and magnesium. Just be careful about portion control, but that mostly fixes itself, because COYO is naturally rich.
Berries: Berries are calorie-light, complex-sugared, rich in antioxidants and are about 80% water to keep you hydrated.
Almonds/almond butter: Almond butter is rich in protein and energy, reduces bad cholesterol, regulates blood sugar levels and contains plenty of iron, potassium and antioxidants. Almonds themselves are an excellent source of monounsaturated fats, naturally high in protein and fiber and low in sodium and cholesterol. They also contain such vitamins as iron, phosphorus calcium, magnesium, zinc and potassium.
Oatcakes: Low-fat cottage cheese on oatcake biscuits are a great source of protein that’s low in fat.
Apples: Apart from being delicious, apples are low in calories, reduce cholesterol and are rich in flavonol and vitamin C.
Grapefruit: They reduce cholesterol, are rich in vitamin C and serve as a powerhouse for polyphenols and antioxidants.
Coconut water: A natural, low-calorie digestif with a good amount of dietary fiber, which boosts hydration, replenishes electrolytes and is isotonic to human plasma, meaning we can absorb it quickly.
Green tea: This coffee alternative speeds the metabolism, is anti-carcinogenic, much less dehydrating and is filled with antioxidant compounds.