How to stay healthy at work

Everyone has their own goals when it comes to their personal wellbeing. For some, it is about eating healthy or getting in shape, for others it is about managing their stress levels.

People spend most of their lives working and it can influence their physical, mental and financial health. And it is not only people who work hard physically, who can develop problems with their physical health. Eight hours on a chair in front of a computer, five days a week can also take a toll on your body.

A few tips that will help you stay healthy at work:

1. Drink an adequate amount of water — 8 to 10 glasses every day. The 3 o'clock lull that many people feel at work can be due to dehydration, so drink lots of water.
2. Exercise is one of the most important things you can do during the day to stay healthy and in shape. Walking during lunch is a great idea — you will burn calories and de-stress. If you really cannot get out during lunch, park farther away than you normally do so you have a short walk to work in the morning and evening, or make it a habit to take the stairs instead of the elevator.
3. Eat a healthy lunch at work and practice portion control so you do not consume too many calories and then sit in a chair all afternoon.
4. Do not bend your neck to the side for long periods. Tension-neck syndrome (TNS) can occur when you hold your neck and upper shoulders in a fixed, awkward position for a long time. It can happen to people in the workplace who talk on the phone for most of the day or to people who type a lot.
5. Lessen eyestrain, which is another problem that you can encounter in front of a computer. It can cause headaches, difficulty focusing, and increased sensitivity to light. The screen should be about an arm’s length from your eyes. You must also be able to read what is on your screen at that distance comfortably, without having to squint. If you cannot read your screen from an arm's length away, increase the font size on your computer.
6. Take a vacation. Vacations are an important part of staying healthy at work. "It's very beneficial to get away for a long vacation that will help you recharge your 'batteries,'" says Jonathan Kramer, a clinical psychologist and president of Business Psychology Consulting. "Vacations help reduce stress and get your mind off work." Stress can impair your immune system, increasing the risk of illness, explains Kramer, so minimising it is essential.
7. Avoid long stretches of long days. People often focus on completing a project and then work long hours to get the project done. They are not aware how it influences their health until their stress levels are high and it affects their relationships and their moods. This is a type of stress, referred to as burnout. Burnout can also impair a person's immune system, as well as interfere with sleep and their ability to concentrate.
8. Disinfect your workspace. Your keyboard, mouse, phone and shared printers can harbour thousands of germs that are just waiting to make you sick. So get out the disinfectant. Viruses can survive for hours to days on a hard surface (like coffee machines, printers and lift buttons).

The most important way to stay healthy at work starts with self-awareness. Know yourself and know your limits. Do the best you can to stay within those limits while doing your job.