A new year is traditionally about resolutions. Losing weight, giving up smoking or getting more exercise. But if you spend most of your day in an office, improving your well-being can be more about what you ditch than what you do. So here are five unhealthy workplace habits to break in 2015:
If you work in an office the chances are you spend all your day sitting down. Countless studies have shown that if you spend half your waking hours in a chair you’re going to increase your chances of heart disease, diabetes and weight-related health issues. And don’t think a daily gym session is going to help. An American Journal of Preventive Medicine study showed that regular exercise won’t counteract the effects of too many hours behind a desk.
Standing up for just a few minutes every hour can do wonders for your well-being. Set an hourly alarm on your phone or computer to remind yourself to stand up, walk around the office or do some stretching exercises. You make think you look silly, but you’re not going to die from embarrassment.
According to a survey conducted by Right Management, 65 per cent of Americans eat lunch at their desks or don’t take a break at all. The figure for British workers is not much better.
A separate study found that “office loneliness” can lead to compromised immunity and inflammation, contributing to heart disease and other chronic issues. Those with strong social relationships had a 50 per cent increase in their odds of survival.
Turn lunch into an opportunity to connect with fellow workers. If you’re really up against it, suggest a working lunch so that you can work your way through your to do list while you eat.
The bigger the stress, the less likely you are to watch what you eat. The Journal of Consumer Research claims a direct link between work pressure and food choices — with hard pressed office workers admitting they’d sooner eat chocolate cake than fruit.
The body isn’t meant to digest food while in fight-or-flight mode. Eating junk food while stressed can lead to digestive upset including bloating, stomach pain and constipation.
If you’re facing a busy day, plan ahead. Have a healthy snack on stand-by. You might find your energy level goes up as your calorie intake goes down. Sometimes all you need is a drink of water. Thirst often manifests itself as hunger.
Dump the social media dopamine. When you sneak a peek at a friends’ Facebook page or catch up on your Twitter account, the opioid system in your brain causes you to experience pleasure — the classic dopamine hit.
If you find yourself tempted to click away from your spreadsheet and turn to Facebook, it probably means your brain needs a break. Unplug for a few minutes. Take a few deep breaths, talk to a colleague, take a short walk.
And if you can’t go a day without checking in on your social network, schedule 10 minutes for social media at times when it doesn’t “poach” on your working day.
Research shows the brain produces more mood-balancing serotonin with sunlight exposure. Other studies suggest that ultraviolet rays release endorphins, another feel-good brain chemical. Besides offering an opportunity to breathe fresh air, getting outside during your working day will make you healthier and happier.
Make getting out of the office part of your routine. Suggest walking meetings. Schedule a 10-minute meditation break on a park bench or make a few phone calls outdoors. Or why not ditch the afternoon tea break for a stroll outside — even if it does mean taking an umbrella.
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