WORK HAZARDS Stacy Litke, CHHC
Today’s work environment is tough on us humans. 80% of us are working in non-physical jobs, and two thirds of us are using computers all day long. This causes our bodies to adjust to non-use. That means your breathing slows and oxygen is not circulating as frequently.
We aren’t just sitting using a computer, we are engaged in all forms of electronics for work and it can cause strain on everything from eyes to muscles and joints!
The enzymes in your body that burn fat slow by 90%. Calorie burning decreases significantly, muscles shorten to only what’s needed for sitting, and circulation becomes less oxygenated. You get tired, sore and potentially put on weight. Especially if you are the typical office worker surrounded by snacks and running out to the local restaurant for lunch on a regular basis.
And we haven’t even factored in stress yet.
So what can you do to counter this unhealthy activity?
My top three recommendations are this.
- Get up regularly to move, stretch, or take a quick walk. Find reasons to walk about such as grabbing some water from the cooler, or talking to that co-worker on the second floor rather than sending an instant message or email. Get out at lunch for brisk walk around the block. If you need some formal guidance, check out The Sitting Solution (http://www.sittingsolution.com/). They’re also on facebook. They’ll show you some great stretches and exercises to keep your body moving during the day. And have meetings standing up whenever possible, and it will keep them short too which is an added bonus.
2. Pack your own lunch and healthy snacks. Fish, blueberries, nuts and raw carrots are all good choices to work into your menu as they are good brain food for keeping you alert. Start your day off with a good protein packed breakfast that includes eggs, quinoa, oatmeal or even peanut butter.
Packing healthy snacks can help curb that hunger that normally gets filled with junk. Staying stocked and being prepared can be a real help!
Getting a good start will avoid the crash that comes late morning when you start with bagels or donuts. Packing your own lunch can be easy with make ahead salad jars you put together on Sunday that can be ready to go for the whole week. Just google “salad in a jar” for ideas and instructions and you’ll have lots of ideas. And… avoid that candy bowl at all costs. There’s nothing good in there, trust me. If you must have a sweet afternoon pick me up, get yourself some good quality dark chocolate of at least 70% and have one square of it. At that rate a bar should last you all week.
3. When you’re not at work…disconnect. Don’t spend all your free time checking work emails, cruising facebook, or watching TV.
When was the last time you were just present in nature? No phone, no talking, no worrying. Just breathing the air and enjoying. Huge stress relief and great way to clear your mind.
Get outside, move and enjoy nature. Go barefoot as much as you can, take a hike, or a walk, explore the neighborhood and get some fresh air. Being outside is proven to benefit your health by lowering stress levels.
With these few simple changes you can help your body recuperate from that long work week. It will thank you with more energy and flexibility.