The Importance of Wellness In The Workplace
Wellness in the workplace is just as important as meeting the deadline on your next project. If you fail to take care of yourself first, the work you put out will not be your best. Poor quality easily becomes a trend so it’s important to take the steps now to keep your well-being top notch, just like your professional work.
Problem #1: Posture
What do most professionals do every single day for hours on end? Sit and stare at a computer screen. In the modern workplace, everything is accomplished on a computer. The typical American will slouch in a chair, lean forward over a keyboard, and arch their neck to look up at the screen. Naturally, to correct this posture, you will overextend your neck, and arch your lower back to compensate instead of correct. By doing so, you will increase your chance of lower back and neck issues.
The Solution: Fix Your Posture
Fix the issues properly and check in with the following areas:
- Feet are planted flat on the floor.
- Abdominals are slightly engaged with a lower back support from a chair.
- Chest is up and open. Don’t round the shoulders.
- Chin is slightly tucked. The top of the monitor should be at eye level.
Problem #2: Nutrition
You only get an hour or less for lunch! That’s such a short period of time so you naturally rush through the fast food window so you can stuff your face while browsing through social media on your phone. We know you think meal prepping takes too much time that you don’t have but let’s talk about how to have proper nutrition at your work.
The Solution: Eat Smarter
Fix your nutrition by doing the following:
- Pack your food. This is straight forward and simple. Making a salad takes 6 minutes at most. If you add chicken, add another 30 or so. Turn the oven on while you’re watching your favorite show or reading your kids a bedtime story and it will be done by the time you’re finished.
- Keep healthy snacks at your desk. When you pack your food, pack an easy snack you can keep at your desk. A bag of almonds, a piece of fruit, or some trail mix can provide you with the energy you need to make it through your next conference call or an afternoon hunger strike. Avoid high sugar items like granola bars, candy, dried fruits, or caramel popcorn. Eating snacks like this will spike your blood sugar levels leading to a crash.
- Get a water bottle. Don’t just buy one. USE IT. Keeping yourself hydrated will decrease the number of coffee cups you need per day and help to keep you full.
The Problem: Lack of Exercise
After a full day of work, the last thing most people want to do is head to the gym and push through a tough workout. It’s one of the easiest things to make excuses for but can make the biggest difference in your overall health and energy levels. Just as your work and relationships are priorities in your life, your health should be also. Make a point to try some of the simple recommendations below and we guarantee you’ll notice a difference.
The Solution: Get Moving
Fix the problem through movement.
- Get up and out of your chair. It is generally recommended that you avoid sitting for more than 30 minutes at a time. If it’s not feasible for you to get up and walk around that often, shoot for every hour instead. Set a reoccurring alarm on your phone telling you when it’s time to move. Refill your water bottle, use the restroom, or check in with your colleague next door.
- Perform a quick stretching routine. The best stretch I have found to help prevent the effects of sitting is an easy chest opener. Stand up. Round as far forward as you can, trying to touch your nose to your chest, and the fronts of your shoulders to each other. Now reverse the movement, opening your shoulders, turning your thumbs out, and lifting your chest and head. Hold for five seconds, then return to the start. Repeat as necessary.
- Bottom line here people. Get into a routine of working out before or after work. Getting active will lower the effects sitting has on you. Sedentary individuals are more likely to develop metabolic and cardiovascular diseases. Physical activity will improve your productivity in the workplace, energy levels, and overall mood.
Well-being in the workplace is vital to not only you but also your company. Talk to your supervisors about how your company can help you and your coworkers maintain a healthy life. If nothing is available, take the initiative to start an initiative.