Sitting in the same chair at the same desk for eight to ten hours each day, five days a week, takes a toll on your body. But by making even small changes to your workday habits, you can counteract these effects.
Here are four simple habits to improve your workday:
1. Avoid sitting all day.
One of the best things you can do for your body during the workday is to avoid sitting all day. Sitting for hours is hard on your body and your mind. So try to stand up as much as you can throughout the day. Even if you don’t have a standing desk, make an effort to take short breaks, and walk around as much as possible. And if you do happen to have a standing desk, it’s still a good idea to walk away from your desk and computer throughout the day.
2. Work out or go for a walk at lunch.
If you happen to have a tough time waking up for a morning working or motivating yourself to get to the gym after work, then take advantage of your lunch hour. Using this time in the middle of the day is a great way to break up your workday and gives you something to look forward to. If you can’t make it to the gym, then try to get outside for a walk. Even ten minutes can go a long way in recharging you for the afternoon.
3. Keep a water bottle at your desk.
Another healthy habit to incorporate into your workday is hydration. Keep a water bottle at your desk and make sure that you’re drinking plenty of water throughout the day. (And sorry, but no, coffee doesn’t count for staying hydrated.) Refilling the bottle throughout the day will indicate how much water you’re drinking, and it will motivate you to stand up and move around.
4. Relax your neck and shoulders.
Sitting at a desk and computer tends to lead to muscle tension in your neck and shoulders. Eight uncomfortable hours of scrunching your shoulders up into your ears can lead to headaches and muscle pain. One way to relax this unnecessary tension is through breathing. Every thirty minutes to an hour, take a quick breathing break. Slowly inhale and exhale and let your shoulder relax and settle back down.