Do you spend the majority of your workday at your desk? Sitting most of the day can take a toll on your health. The average adult spends 12 hours in front of a computer, TV or smartphone daily1 and 75% of the day sitting for their job2. Small changes to your daily work habits can help make a big difference in your health and well-being. Here are some ways to integrate healthier habits into your day.
Stand up.
Pause to stretch and get movement in throughout the day. Incorporating exercise into your day has so many benefits, including boosting your energy, making you feel happier and healthier, reducing your risk of chronic conditions such as diabetes and heart disease, and helping improve performance at work.
Take screen breaks.
Make sure your screen is an arm’s length away and look away for about 20 seconds every 20 minutes to give your eyes a break. Blue light glasses have gained popularity because they may help reduce eye strain. If your eyes feel dry, try artificial tears drops.
Sit up straight.
Poor posture can strain the muscles of your jaw, neck, shoulders and lower back. This can give you headaches and neck pain and change how your teeth come together when you bite. Keep your neck from bending to one side for too long and change positions frequently.
Unplug from electronics.
Step away from your desk during lunch. Taking time to enjoy your break will help you relax and reenergize.
Limit your coffee intake.
Too much coffee can stain your teeth, cause headaches and anxiety, and make you feel jittery. Caffeine can also contribute to dry mouth, teeth grinding and clenching. Reduce the amount of sugar you add to your coffee to help prevent tooth decay.
Prepare a balanced lunch.
Keep healthy foods on hand, such as fruits and veggies, almonds, lean meats, whole grains and cheese. Fueling your body with nutritious foods helps you stay energized at work, boosts your brainpower, and keeps your health in check. Foods high in sugar or fat can make you feel sluggish.
Fill a reusable bottle with water.
Sip water throughout the day. Staying hydrated can help increase your energy levels, boost your mood, and improve your memory and performance. Water keeps your mouth clean and helps prevent dry mouth, so it’s good for your smile, too.
Giving your mind and body breaks throughout the day can benefit your health. Beyond your daily routine, be sure to take time off throughout the year to keep yourself healthy and refreshed long-term.
