If you feel burnt out, lethargic, and downright lousy while at work, then it’s time to stop and consider how you can take better care of yourself. It’s easy when working long hours to forget about self-care practices that have significant benefits for your health. If you consistently neglect your health, especially while you’re at work, you’ll find yourself in a neverending cycle of feeling tired, overworked, and unfulfilled.
Just because you spend a lot of time at work doesn’t mean it’s an excuse to neglect your health. It’s crucial to pay attention to how you neglect self-care so you’re mindful of how you can incorporate it into your workday. Only 6.6 percent of Americans who are 25 years and above engage in health-related self-care each day, which says a lot about the lack of attention adults give the practice.
So, let’s dive into three different ways you can implement self-care into your workday so you start to feel better at the office.
1. Perform isometric exercises
If you work in an environment where you’re sitting for long periods of time, this can have significant detrimental effects on your health. Research links prolonged sitting with increased blood pressure, body fat, and blood sugar, among other concerns. Considering you likely spend at least 40 hours a week this way, it’s crucial to incorporate movement into your workday to avoid health issues.
You can perform isometric exercises that are easy to do right at your desk. Isometric workouts are a form of strength training that you can do in a static position. Some examples include planks, glute bridges, and body holds. These exercises work for the office because they don’t require tons of rigorous movement. You can do them even in a confined area, which is perfect for your workspace.
Use the following tips to stay healthy when sitting for long periods:
- Force yourself out of your chair approximately every 30 minutes. You can set a reminder on your phone using a mobile app.
- If your company gives you a business cell phone, use that to make and answer calls so you can walk as you talk.
- If you’re able, switch to a standing desk that gets you out of your seat.
- Go for walks during breaks instead of sitting in the lunchroom or at your desk.
2. Personalize your work area
They say your bedroom is a direct reflection of your mind. If that’s true, what does it say about your workspace? If it’s cluttered, messy, and disorganized, there’s a good chance your work operates the same way. When the space around you is chaotic, it’s difficult to work with a clear mind.
Tidy up your workspace so you feel good about coming into work and getting things done. On top of that, make it your own. If your workspace is bland and boring, it’s no wonder why you don’t enjoy spending time around it. Think about the decorative styles you enjoy and apply them to your cubicle or office. Add photos of loved ones and pets to your space so you feel joy when you look at them.
Utilize color to show off your personal style and breathe life into your workspace. Change your desktop’s wallpaper to something that showcases your personality and is something you love looking at.
3. Utilize your lunch break
Think of your lunch break as more than a time slot to eat midday. Instead, view it as an opportunity to work on a side project or relax your mind and perform meditation. You can work on that blog you’ve been meaning to create new content for or listen to the latest episode of your favorite podcast. Whatever makes you feel your most creative and relaxed is what you should do during your lunch break.
Use the extra free time to get some fresh air and take a walk around the block. Taking in oxygen has numerous health benefits, including eliminating bodily toxins, producing energy, and strengthening the immune system. It does your body good to stop and smell the roses as intakes of certain flowers produce symptoms of relaxation and decrease stress.
Your turn
If you neglect your self-care routines while at work, there’s no excuse. There are numerous ways to implement positive practices into your workday so you feel better mentally, physically, and emotionally. How will you add self-care into your workday?