9 Ways to Improve Your Health at Work!!!

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Eight(8) hours in a chair in front of a computer five(5) days a week can take a toll on your body,below are some ways we can improve our health at work:

1. Diet: Most of us are guilty of grabbing a snack during work hours especially when there is little or no time for lunch break,Snacks contain  cholesterol which is bad for our heart,and having worked 8hrs its almost impossible to burn this cholesterol through exercise so instead of indulging in snacks,try indulging in a bowl of fruit or vegetable salad or better still pack a healthy lunch at home before dashing off to work.
2. Water:  Consuming at least 8-10 glasses of water everyday will keep you hydrated throughout the day.The 3'0 clock lull that many people feel at work can be due to dehydration. TIP; Bring a 16ounce bottle of water to work and try to finish it by lunch,then fill it up again and finish that by 3pm,by 5pm finish a 3rd bottle.
3. Exercise: Walking during lunch break is a great idea,not only are you burning calories but you are de stressing and refreshing.Make it a habit to take the stairs rather than the elevator.
4. Tension Neck Syndrome(TNS): This occurs when the neck and upper shoulders are held in a fixed awkward position for a long period of time according to National Institute of Environmental Health Sciences. TNS causes neck and shoulder pain,muscle tightness and tenderness.This usually occurs in people in the telecommunication world and secretaries who type for long.People who talk on the phone for long are advised to use a speaker phone,a shoulder cradle or a headset.
5. Eye Strain: Eye strain is another problem encountered in front of a computer,it can cause headaches,difficulty focusing and increased sensitivity to light.To prevent eye strain,the distance to the screen from your eyes should be about an arms length away.If you cannot read your screen without squinting,simply increase the font size of your computer.
6. Vacation: Vacations help reduce stress and get your mind at work especially if you are having a conflict such as problem with your boss,co-worker or a project.Stress can impair your immune system increasing the risk of illness,vacations are ways of minimizing stress.
7. Avoid Long Stretches of Long Days: Occasionally, people focus on the task at hand and getting a project done and they are not aware of the impact its having on their health until it begins to affect their relationship and moods."Burnout" is another type of stress that can impair a persons immune system as well as interfere with sleep and his/her ability to concentrate.
8. Cleanliness: Your keyboards,mouse and phone can harbor thousands of germs that are just waiting to make you sick.Viruses can survive for hours to days on a hard surface.If a virus such as "rotavirus"were on the surface of a telephone receiver,infectious doses could easily be transfered to persons using the telephone so get your disinfectant out.
9.  Self Awareness: The most important way to stay healthy at work starts with self awareness says Jonathan Kramer a clinical psychologist,Know yourself and know your limits and do the best you can to stay within those limits given your job.Know when to take breaks and vacation,get plenty of exercise which helps you both physically and mentally at home and at work.

I hope this article helps you stay healthy at work,as we all know "a healthy workforce is a  productive one"
For those who work at home,this list should also guide you. 
 I wish you all a very Productive Week....

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