Looking after your wellbeing at work involves a combination of healthy eating, regular movement, and mindful lifestyle choices – especially if you spend six or more hours a day sitting at a workstation.
Sitting for long hours without any proper movement in the workday places you at risk of a ‘sedentary lifestyle’. People who are sedentary are more prone to musculoskeletal injury, eye strain, mental fatigue, sleep disorders, anxiety, or mood disorders, and chronic health conditions, like heart disease, stroke, or diabetes.
What can you do about it?
Stay active
- Aim to stand up or walk around for a few minutes every hour.
- Take the stairs and the long way around to bathroom breaks, or meetings, when possible.
- Try a short bout of exercise, like a 10-minute walk during a break, or follow the ‘DeskErcise’ routine daily. Download an exercise guide to get started.
Organise your workspace
Set up your workstation to support good posture and boost productivity. Watch the Biokineticist Carlos Jacobs ‘NEW’ video. Proper ergonomics can help to prevent eye strain, muscle strain, and pain. In turn, you can expect more energy and better focus.
Eat healthily at work
- Bring or order healthy, balanced meals to avoid the temptation of fast food or snacks. Include a good mix of protein, fibre, and healthy fats.
- Limit sugar and refined carbs as these can spike your blood sugar levels, contributing to weight gain and increasing diabetes risk.
Stay hydrated
Keep a water bottle at your desk and drink plenty of water throughout the day, which can help control hunger and maintain energy levels.
Monitor your health
- Consider using apps or devices that remind you to move and track your food intake.
- Keep track of your health metrics with regular screening – especially if you have a family history of heart disease or diabetes. Rising blood sugar is a warning sign of Type 2 Diabetes. If you find out early enough – at the pre-diabetes stage – the risk can be reversed by adopting healthier lifestyle habits. Learn more about Diabetes.
Protect mental wellbeing
- High-stress levels can affect blood sugar. Manage stress better by practicing mindfulness or meditation, or simply spending some break time socialising.
- Ensure you get adequate quality sleep. Poor sleep negatively impacts your state of mind, and your metabolism, which can increase your diabetes risk.
Make the move to discover what will work well for you. Reach out to LifeAssist to speak to a Health Coach and take it a step further by booking an appointment with a dietician or biokineticist – a personalised diet and exercise plan is waiting for you, at no cost.