26th January 2018 | Blog
7 ways to stay on top of your office wellness game
Life is full of challenges and temptations and we know first hand that keeping your health in tip top shape, especially in the office environment and a technology driven society is a pretty tricky one to tackle!
If like the majority of us, you sit 9-5pm 5 days a week in the same spot, take your lunch break at your desk, get the post lunch slump, have back ache occasionally, have to resist face planting into that unbearably inviting Birthday cake in the kitchen, you must read on! This post is us sharing some little tips on how to make your working lifestyle be kinder to your lovely self.
Here’s our office wellness survival bible:
1) Don’t skip Breakfast!
Research shows Breakfast is the top dog of all meals - it’s good for your overall health, improves your memory, boosts energy, improves your mood and helps maintain weight. While you might think the easiest way to cut calories is to skip a meal altogether, eating regularly throughout the day helps maintain and speed up your metabolism. We're all guilty of hitting the snooze button a few too many times in the morning, but don't skip a wholesome breakfast - it really is the foundation of the rest of your day so start strong!
2) Are you sitting comfortably?
It’s no surprise that research by the Confederation of British Industry (CBI) has shown that back pain is one of the biggest causes of absenteeism in the UK, making it vital we’re doing all we can to not put too much strain on that area. It's all too easy to sit, lurched over a laptop all day, every day. Having awareness about your setup is key and getting up to move and stretch regularly and keep yourself supple is vital. When you do have to sit though, make sure you keep the below in mind:
- Your screen should be at eye level, an arms length away.
- Push your hips as far back as they can go in the chair.
- Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than your hips.
- Make sure your upper and lower back are supported.
3) Drink more water
You’ve heard it a thousand times - “You must drink 1-2 litres of water / 6-8 glasses a day”. It’s hard! We hear you! But doable with our tips, pinky promise:
- Despite the caffeine content, tea and coffee (and t plus super tea!) all count!
- Infuse your drinks if you’re not keen on water, try lemon and mint leaves or fruit to jazz it up on those days you need a lift.
- Get yourself a water bottle for home and the office - no washing up required, no excuses and you avoid lousy single use plastic bottles.
- Drinking alcohol? Stick to the one for one rule ( one glass of whatever tipple you choose and one glass of H20 on the side ) - your body will thank you in the morning, trust us!
4) Restrict your caffeine intake
It’s so easy to get caught in the tea rounds. Sometimes you have them when you don’t even want them just because they’re being made. High caffeinated drinks can cause almighty crashes. Research suggests that more than 500-600mg of caffeine a day may lead to insomnia, nervousness and general irritability. You don't need to cut caffeine out completely, just practice moderation and and if you see the telling signs of too much caffeine, consider dealing it down. Switch to reduced caffeine options in-between those heavy coffee's. On average, our t plus super teas contain only 12 - 15mg caffeine per cup ( and a bit hit of essential daily vitamins to boot )!
5) Stay active
10,000 steps has become a commonly-acknowledged goal for daily fitness across the world. According to the NHS, the average Briton walks between 3,000 and 4,000 steps a day. It's not as easy as it sounds to hit that 10k number, we know. So start thinking about the little changes you can make to get at least closer to that magic number:
- Can you cycle / walk to work? As well as the obvious physical benefits that would offer, exposing yourself to more sunlight boosts your levels of the feel-good hormone serotonin!
- Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.
- Always try and swap the lift or escalator for the stairs. Every little increase in your heart rate from even something so simple as a few flights of stairs will add up.
6) Snack smart!
It’s so helpful if you can make bigger dinner portions the night before so you have a ready made lunch for the next day. Bad food choices happen when hunger strikes in the office and we haven't been prepared. Pack your snacks the night before, that little bit of effort helps so much in the snack minefield that is the office. This is a tough one, but build the habit on preparing meals and snacks for the office and it will become a healthy second nature and fit your overall wellness goals. Here’s some smart and easy snacks that work for us here:
- Blueberries - calorie-light, complex-sugared (to regulate against spikes and crashing) and antioxidant rich.
- Apples - low calorie, cholesterol-reducing and are flavonol-rich (for cancer busting properties) and immune boosting.
- Almonds - a supreme source of monounsaturated fats, super high in protein, fibre, iron and overflowing in Vitamin E (for healthy skin!).
7) Master the ‘no thank you!’
There's always a tempting office member / cake pusher / demon (usually me) roping everyone into sugary treats. We don't recommend you say no thank you to everything; we are all about a bit of everything in moderation for a happy / healthy life! Ask for a smaller portion / only have it if you really want it ( or are actually hungry!). And remember, if your energy levels are crashing you probably need a screen-break rather than a snack.
Good luck on those 2018 resolutions guys and whatever you do, be happy and be healthy - thats all that really matters.
Jade and the rest of the team x