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When you are working on your career, it is important to also feel good in body and mind. And yet, working long hours and consistently delivering bright ideas to achieve recognition can take its toll on how you look after yourself.
Taking care of your physical health and well-being should always be a part of your career journey; we see so many people at the top of their game running out of steam because they thought they could manage everything without taking a breather. Don’t make the same mistake as them; the human body is an excellent machine, but even the body has to reboot every once in a while!
Increasing your fitness level can help you achieve your goals, and the good news is that you don’t have to head to the gym at 5 am or train for the next London marathon (unless you enjoy doing so!) Even small, consistent efforts at your desk can help build up your fitness during the work week and maintain your happiness.
What’s good for the body is good for the brain!
Sit properly to stay fit at your desk
Sitting for long periods of time has never been beneficial for anyone, but sitting properly will at least ensure that you protect your back from discomfort and pain.
Someone at your company should be able to help you with your desk setup for optimal comfort. If you don’t, try to follow our handy guidelines:
- Your desk should be roughly at or slightly below elbow height. Achieve this by raising or decreasing the height of your chair.
- Your monitor should be an arm’s length away; your eyes need a break, too!
- If your feet don’t comfortably reach the ground or if you have to stretch them out in front of you, we recommend investing in a footrest.
Use the space to stay fit at your desk
Incorporate movement in your breaks as much as you can. Simply standing up and raising your legs or twisting your spine gently and carefully from one side to another will help maintain your mobility.
Lots of advice is out there on effective desk exercises and “desk yoga”, both to improve mobility and keep yourself fit; we especially like Bupa’s “Desk stretches to ease aches and pains”.
Snack well but mindfully
Eating properly and hydrating throughout the day often gets overlooked in favour of quickly completing your tasks. But productivity cannot ever come at the expense of your health. Think of the long game and avoid burnout by moderating your energy levels with frequent water breaks. To get into the habit and stay fit at your desk, keep a large bottle of water on your desk that you aim to finish each day; eight glasses of water are standard, and this is plenty to keep your brain hydrated and alert!
Remember to reach for a healthy snack like fruit, even when the packet of cookies might look a lot more interesting. If you are really craving something sweet, we recommend a small packet of dried fruit, a handful of almonds, or even a stick of liquorice; all of these items are better for your energy levels than sugary foods like biscuits and chocolate.
Again, preparation is key, especially if you find yourself in a midday slump. Before you leave for work, mix a bag of fruit and nuts or chop up some carrots and celery sticks with a small pot of hummus. Knowing that you have food prepared and on hand will make you less likely to check out the vending machine’s stock.
Ensure your work-from-home setup is appropriate
If you’re working from home, it is so important to invest in a proper office chair; your back will not thank you for using the kitchen stool! Consider also using a large-enough desk at the right height, so you are not hunched over at work.
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Implementing these tips to your daily habits can help you maintain a fit and healthy lifestyle at work and increase the comfort and productivity of your week at work.
Do you struggle to switch off at work? Let us know what you find hard to manage in your career by email or by following us on LinkedIn and Instagram; our CEO, Emily Aldrich, is always interested to answer readers’ questions on everything related to recruitment and career success.