Keeping fit while working

Working a 9-5 can be challenging, especially when it comes to keeping fit and healthy. Recent studies show that working long hours can have detrimental effects on your health¹. This, combined with the same routine every day, can create a breeding ground for unhealthy habits. So, how can you maintain a healthy work-life balance? We believe incorporating your healthy habits into your workday is a great place to start.

Exercise

Whatever your age, there’s strong scientific evidence that being physically active can help you lead a healthier and happier life². The UK Chief Medical Officers Physical Activity Guideline recommends at least 150 minutes of physical activity over a week through a variety of activities². Fitting a workout into your busy schedule can be a challenge, and you can end up dreading going to the gym when you’ve planned. Finding the best time for you to exercise is so important to building an effective routine. If you don’t have a long commute, it may suit you to exercise first thing in the morning. Alternatively, using your lunch break to go on a walk and get out of the office can be a great (and free) way to stay active.

Take Regular Breaks

When you are concentrated on a task or working on a complex problem, it can be easy to forget to take breaks. However, research has found that breaks during the workday have been shown to have a positive relationship with well-being and productivity.³ Taking breaks also relieves stress, which helps employees’ mental health and well-being – increasing job satisfaction.⁴ So next time you’ve completed a task at work, get up and walk around, drink some water, and have a stretch!

Plan Meals

Picking up a meal deal on the way to work or going out for lunch with co-workers can be very tempting. But the best way to stay healthy is by packing your own lunch. The Eatwell guide states that to have a balanced diet, you should have five portions of fruit and veg a day, base meals on high-fibre starchy foods like rice or pasta, have some dairy or dairy alternatives, eat some beans, pulses, fish, eggs and other protein and drink plenty of fluids.⁵

We recommend setting out some time on a Sunday to meal prep some meals for the work week, making sure you are giving yourself a nutritious meal that you are looking forward to!

Improve Posture

Sitting at a desk hunched over a laptop for hours at a time can cause not only back pain but also muscle fatigue, headaches and spinal dysfunction.⁶ It’s important to try and maintain your natural spine alignment as much as possible. To improve your posture at work, you should ensure your feet aren’t dangling when you’re sitting and your hips and knees rest at a 90-degree angle.⁷ You should also ensure your laptop is positioned at eye level so that your neck isn’t strained.⁷

Manage Stress

People working outside the home spend approximately 33% of their waking hours at their workplace. If where you work is small and enclosed this can increase feelings of anxiety and depression.⁸ Learning how to manage your stress can help you maintain positive mental health. Yoga, meditation, socialising, journaling and counselling are some different techniques you can use to reduce stress.⁹ We also recommend making your work environment feel welcoming and personal; make it a place you enjoy being!

Flarin Joint & Muscular Pain Relief 200 mg Soft Capsules. Contain ibuprofen. Relief from rheumatic or muscular pain, joint pain, back pain. Always read the label.