With over 10 million office workers in the UK and many more people working at a desk for hours at a time during the day, it’s important that we fight against the detrimental affects that come with a sedentary lifestyle. Failing to move for long periods of time not only increases the risk of musculo-skeletal disorders, obesity, diabetes, cancer and heart disease but can also leave us feeling anxious and stressed. This can all feel a little overwhelming, adding to the stress caused by long hours of works. So how can we take care of our health despite the statistics?
The experts at Syntax IT Support London take you through some of the ways you can optimise your health.
‘Breakfast is the most important meal of the day’ may be a mantra that many people follow, but there are many more of us that fail to pick something up to eat before we head out to work. With a busy day ahead, it can be easy to skip meals opting instead for sugary snacks that can be easily consumed on-the-go or quickly during a work task. But let’s not forget the benefits of a hearty breakfast.
Breakfast is integral to a healthy lifestyle, providing the energy we need to avoid sugary snacks until lunchtime. Many studies have linked eating breakfast with health benefits such as better memory, improved concentration and can even reduce the risk of diabetes and heart disease and obesity.
Sugary and caffeinated drinks can be tempting during mid-morning and mid-afternoon slumps. While they may provide a temporary spike in energy during energy gaps but after this point you are likely to crash feeling even more sluggish than before. Avoid reaching for sugary drinks and instead opt for a glass of water. Not only can water stave off unhelpful cravings, it can also help reduce sluggishness caused by dehydration.
A study co-commissioned by Public Health England found that office workers should spend a minimum of two hours on their feet at work, and ideally four hours a day in order to keep the ill effects of a sedentary lifestyle at bay. Of course this can be tricky to do with deadlines to meet.
Exercise can be incorporated into every day work life little by little. Take time to stretch, take the stairs rather than the lift, opt for the printer farther away from your desk so you can stretch your legs, walk to a colleague’s desk to talk in person rather than by email. There are many ways you can make sure you keep moving throughout the day. Failing that, use your breaks to go for a short walk outdoors or your lunch hour to take up a half hour class. Over time you will notice that you have more energy.
While work hours take up the majority of the day during the week, the hours you spend out of work also play a huge part in health. After an emotionally tiring day at work, a night on the sofa sounds like a welcome rest, but spending even more time sitting in the same position can be incredibly detrimental to your physical health. Instead try and take up a sport, visit friends, or take up a new hobby. And more importantly, make sure you prioritise sleep. Making sure you receive the recommended 7-9 hours of sleep each night will ensure you don’t rely on junk food and drinks to get you through the day.
Want to optimise your offices tech alongside your routine? It may be time to speak to an IT professional.