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Eight hours in a chair in front of a computer, five days a week can have negative health consequences. Studies show that too much time spent in the chair leads to health problems, such as high blood pressure/blood sugar/cholesterol and a higher risk of death from cancer and cardiovascular diseases.

Here are some tips to help you stay healthy and fit at work:

1. Be careful what and when you eat

You need to pay close attention to what you eat at the main meals. Eat a healthy and rich breakfast. For lunch, you can choose a salad and avoid unhealthy and fatty foods. Avoid eating at the office as much as possible. Leaving the office for a while will prevent you from overeating and will also give you a short break. If you do not have time to go home for lunch, consider bringing food from home at least a few times a week. Not only can this help you save money, but you are more likely to eat a healthy, balanced meal than if you ate at a restaurant. It is also important to have a healthy diet in the evening.

Although it is tempting to eat fast food or other high-calorie foods brought to the office by colleagues, it is important to stay in moderation. You do not have to completely forget about fast food; just limit its consumption.

Also, if you feel tired, stressed, and have high blood pressure, do not eat chocolate or sugar snacks, this can have negative effects on your mind and body. Sugary snacks can give you energy quickly, but then reduce your cognitive function and you will feel even more tired. Unhealthy foods also mean a lot of extra calories that you do not necessarily have to eat in a day. If you fancy something sweet, eat healthier foods, such as fruits, nuts, granola bars, or healthy smoothies.

2. Drink plenty of water

Dehydration can cause negative effects such as fatigue, headache, cravings, dry mouth, lack of concentration. Consuming an adequate amount of water, eight to 10 glasses every day, can help you stay hydrated. Depending on your level of physical activity and the climate in the region where you live, you may need to consume more. Hydration can give you extra energy and help you feel invigorated and focused. Many fruits are also good sources of water: oranges, grapefruit, grapes, watermelon, and apples.

If you do not like water very much, consider drinking coconut water, mineral water, or infused water to make sure your body gets enough fluids.

3. Limit caffeine consumption

Coffee is not forbidden; it should only be consumed in moderation. Coffee has side effects including anxiety, accelerated heart rate, and even headaches. Try to reduce your caffeine intake to one cup of coffee a day. Also, do not add sugar to the coffee.

4. Get exercise

Research suggests that walking during the day will help combat a ″sedentary lifestyle″ defined as less than 5,000 steps a day.

There are many ways to promote movement in the workplace:

  • Take regular breaks to walk or lie down. You can put notifications on your phone or computer to remind you that it is time to get up from your desk. Or, instead of keeping a bottle of water on your desk, choose a glass to fill more often.
  • Outdoor meetings: Instead of sitting in a room or sitting at your desk to talk, you and your colleagues can choose to walk around while you talk.
  • Use the stairs and give up the elevator. Often, the time difference will be minimal, and the health benefits will be multiple: increased aerobic capacity, heart rate, and muscle strength.
  • Stand while working or talking on the phone. You can use a mobile desk or one that has a treadmill so that you can move and work at the same time.

5. Get exercise on the way to the office

If you can, walk or bike to the office or at least park your car so you can take a walk.

6. Avoid neck and shoulders pain

Pain occurs when the neck and shoulders are held in a fixed and awkward position for long periods of time. It can happen to people who talk a lot on the phone or type a lot on the computer. It is preferable to talk on the phone using the loudspeaker or headphones.

7. Avoid eye fatigue

Eye fatigue is another problem that can be encountered in people who spend a lot of time in front of a computer. Such a device can cause headaches, difficulty focusing, and increased sensitivity to light. To prevent eye fatigue, the distance to the screen from your eyes should be about an arm’s length away. If you cannot read the screen from a great distance, change the screen resolution, and enlarge the text.

8. Adopt a correct posture

Maintaining a good posture all day requires conscious effort. Most employees, who use computers, stare at the screen for hours, putting pressure on their necks and spines. This can be avoided with the help of rules: adjust the monitor, keyboard, and mouse so that they are correctly positioned for your height; the back should be as straight as possible; the head should be held straight, on the shoulders, without leaning forward, towards the computer.

9. Keep the desk clean

It is extremely important to have a clean and tidy office. Keep antibacterial wipes handy and use them to wipe the desk surface often.

10. Maintain hygiene

Adherence to hygiene measures helps health. You can also take the necessary measures at work. Keep a bottle of hand sanitizer at the office and use it whenever you need it: cough, sneezing, etc.

11. Stay away from sick colleagues

Avoid close contact with colleagues who may be ill, try to keep your distance from them as much as possible. If you are sick, it is best to stay home and recover so that you do not spread the infection to others. During the flu season or if you notice that many people in the office are sick, it is good to take extra precautions, such as regular cleaning of the keyboard and computer, administration of vitamin C, use of hand sanitizer, etc.

12. Manage stress

Everyday responsibilities can exhaust you, which is normal. Constant and high levels of stress can lead to exhaustion, body tension, and can have a negative impact on the immune system, among others. Given that stress has become a constant factor in the modern workforce, it is important to have strategies that can help you cope with stress to help your health and productivity. These strategies include spending time with family or friends, watching movies, reading books, and going to the gym or spa.

If you want to find out about foods that lower cholesterol, check out our article on this topic: 30 foods that lower cholesterol.

[Photo from Pixabay]