For many of us, work takes up a large part of our lives. Stands to reason, then, that how you spend your time at work is going to have a huge impact on your health, eating and fitness habits. Trying to be healthy at home than blowing it all at work is not going to do us as much good as we’d like. Here are three common working environments and ideas on how to stay healthy as you work:
Is your job office based? Are you chained to your desk 8 hours a day? Many of us are so snowed under at work we are regularly eating our lunch at our desk…and sometimes even breakfast, too! However, more hours in front of the computer doesn’t mean more productivity.
Taking a break away from the screen, especially to take some exercise, will give you an energy boost and mean you actually get more done when you ARE at your desk. Ditto eating a balanced meal at midday – we know from research that stress can encourage us to reach for high-fat and high-sugar foods, but making sure you eat a healthy lunch will keep that mid-afternoon slump at bay.
Are your colleagues helping or hindering your health goals? Often habits are shared amongst team members – the ‘communal biscuit tin’ or group pub lunch. If that’s the case, stay strong and be the one that introduces new, healthy habits – your colleagues will soon be thanking you when they see the benefits of binning the junk!
Night shift worker
Lack of sleep has been proven to be directly linked to our cravings for high-fat and high-sugar foods – bad news for night-shift workers. It is perfectly understandable to reach for a bar of chocolate in the twilight hours when your body is desperately telling you to go to sleep, yet you still have another 5 hours on the clock. Working night shifts completely throw your body clock out of sync, not to mention your mealtimes and chance of exercising. Work environments don’t help either if they don’t provide access to healthy foods 24-hours-a-day. Instead, some will leave shift-workers with the option of dining from the vending machine or the microwave.
If you work night-shifts, getting a solid block of sleep is crucial, regardless of what time it is. Ensure that your day-time commitments leave you enough time to get the rest you need and, even if they are not at conventional times, try to structure regular meals to allow your body to adjust. If you know food offerings are unhealthy at your workplace to come prepared with nutritious snacks, and badger your employer to provide healthier options – don’t put up with being fobbed off with junk food, just because it’s the convenient option!
Work from home
You’d think working from home would give us the most control over our eating and fitness habits. Wrong. Working from home can often mean far too easy access to the fridge, leading to regular snacking that has been proven to be detrimental to our waistlines. Those who work from home often put in longer hours than those who do a regular 9-5 as they are never ‘not at work’, meaning longer sedentary hours. Like office workers, getting out and active, either before you start your working day or during a lunchtime break will ensure you boost your productivity and will get your work done so you can finish at a reasonable time.
Make the most of working from home and have a stew bubbling away in the background, or a batch of soup, ready for when you take a break. Try to maximise your active time, even when you’re working. Stand up and move when you’re on the phone and even a brief 10-minute walk in the fresh air can help if you are suffering from writer’s block or brain-fog. A pedometer or fitness tracker will ensure you keep your activity goals on track – some even buzz to warn you that you’ve been inactive for too long!
Working from home can be isolating too – leading to boredom or low mood. Why not meet up with other people in a similar industry for a weekly walk – networking and getting you fit in one go!
Take a few easy steps today to ensure your workplace works for your health!