When youвЂ™re sitting at a desk eight hours a day, five days a week, it can be hard to keep your health and fitness up to scratch. But an office job doesnвЂ™t need to mean a sedentary lifestyle вЂ“ you just need to get creative with your regime.
Follow these tips for being healthy and staying fit while at your desk.
DonвЂ™t resort to the vending machine
Despite not doing a lot of movement when youвЂ™re at your desk, itвЂ™s surprising how often you can get the attack of the munchies. Whether youвЂ™re genuinely hungry or are just trying to kill time вЂ“ donвЂ™t be tempted to dash down to the vending machine or honesty shop for chocolate or lollies.
Instead, keep a stash of healthy snacks in your drawer. Try things like almonds, dried fruit, packets of soup and crackers вЂ“ all of which are much kinder to your health and waistline.
Keep your fluids up
We all know that drinking eight glasses of water a day is essential to good health, but how many of us actually live by this rule? If you find that water is just too boring and you are craving sugary drinks вЂ“ look for healthy alternatives that are a good compromise.
Herbal teas are ideal in the winter months for a quick pick-me-up and there are literally dozens of different flavors out there these days. Or why not try adding a squeeze of lemon to your glass of water to spice it up a bit? Sugar-free cordials are also a good alternative to sugary soft drinks.
Not only will you stay healthy, but every time you get up to get another drink youвЂ™ll be getting some much needed exercise.
Even when youвЂ™re sitting down you can help minimise stress and strain on your muscles by having a good olвЂ™ stretch. Every thirty minutes or so, raise your arms above your head, arch your back and stretch just like you would when you wake up in the morning.
Try twisting your torso slowly each way to relax those muscles, and stretch out your arms and wriggle your fingers to give them a break.
And donвЂ™t forget your legs вЂ“ simply raise them off the ground and stretch them out in front of you to keep the muscles moving.” showing the easiest office stretch exercises.
Take regular breaks
DonвЂ™t be afraid to get up and go for a walk throughout the day. A couple of minutes every hour, take a walk around your office вЂ“ head outside if you can вЂ“ do some stretches, give your eyes a break from computer work and take some time to relax.
Your body isnвЂ™t designed to spend so much time sitting down and research has shown that doing so can lead to serious health problems later on, so keeping your body active throughout the day is essential to good health.
Make the most of your lunch break
No matter how busy you are, make sure that you always take a lunch break. Not only do you need to eat a good, healthy lunch to keep your energy levels up, but itвЂ™s an opportunity to keep fit.
Even if you bring your lunch in from home, spend some of your break going for a walk. If the weather is nice, you might even want to take your lunch to a local park to enjoy. If you have time (and the motivation!), why not try to squeeze in a workout during your break? Look for local gyms or go for a jog.
“, work related injury and illness were estimated to cost $60.6 billion during the period of 2008/09. This data only show the importance of taking care of your health and following regulations on workplace safety.