Staying healthy at Work
Top tips for keeping active and reducing stress at work
There’s been a definite shift towards a return to the office recently. Several high profile companies have been in the press this year, as they start to change the working from home practices that started during the pandemic and call their employees back to the office - whether full time or on a more flexible or hybrid working basis.
Working in an office environment comes with both positives and negatives. On the plus side being able to discuss things with colleagues IRL, the return of the water-cooler (or waiting for the tea to brew) chat, and not having to deal with frustrating tech issues or dodgy Wi-Fi. However, office working is sometimes accompanied by less flexible hours and the dreaded commute, which many fear will lead to the return of a more sedentary lifestyle, or the loss of a better work-life balance achieved over the last few years.
Everyone is different. Some of you may have been champing at the bit to get back into the office. Alternatively, you may feel forced back. Or some of you might have discovered a sweet spot, splitting your time between a home office and the company office.
Whatever your situation, there are things you can easily do to help maintain good physical and mental health, whether working from your kitchen table or the company HQ.
Drink water
It sounds so obvious but staying hydrated is good for the mind and body. BUPA advises, on average, you need 2 to 2.5 litres of fluid a day – if it’s very hot or you’re exercising a lot you might need a bit more. Some of this will come food but most will be from drinks.
Having a refillable water bottle on your desk is a great way to make sure you always have a drink to hand. If you drink lots of coffee throughout the day try swapping to a glass of water after your first caffeine hit. Drinking more water can help you stay more alert and energised, particularly if you find you often feel tired or find it hard to concentrate in the afternoon. You may also find you get less headaches.
A glass or two or water can also help you resist the urge to snack. Did you know, often when we feel hungry it’s a sign we’re thirsty? So, before you head towards the vending machine or reach for the biscuit tin grab a glass of water.
Sitting still all day isn’t good for you
If you’re sat at your desk for long periods of time you’re likely to start feeling it. The physical pressure put on your neck, shoulder and spine can lead to aches, pains, stiffness and ongoing discomfort. Staring at a screen for hours on end will strain your eyes, zap your energy and possibly give you a headache. And if you’re busy, not taking a break can make you feel rushed, overwhelmed and wrung out.
It’s no surprise standing desks are becoming increasingly popular. Spending just 30 minutes a day standing at your desk, tackling some quick to-do’s such as checking emails or making calls can make a huge difference to our posture and general wellbeing.
Even if you don’t have access to a space where you can work standing up, practise getting up of your chair and stretching every hour for a few minutes. Go for a little stroll around the office, walk over to chat to a colleague in person (rather than picking up the phone or emailing them) or go and get a drink. Moving your body and stepping away from your desk regularly will boost your energy and reset your attention.
Get some fresh air
Similarly, you’ll always feel better if you’re not cooped up inside all day.
Go for a walk on your lunchbreak. If you have green space or a park nearby make a habit visiting it for a leg stretch and a welcome change of scene. If not, even a brisk 5 or 10 minute walk around the block will get your blood pumping and energy flowing.
If you’re lucky enough to have outdoor space at work (and the weather’s okay) make use of it and soak up some vitamin D: enjoy your lunch or a coffee in the sun, have an informal team meeting outside, or take your laptop and work outside for a bit.
While it might be easier to spend time outdoors in summer, the shorter days of English winter combined with long office hours can have a big impact on our mood and overall sense of wellbeing. Make sure you carve out a bit of daylight time each day.
Eat well to stay healthy at the office
The old adage ‘you are what you eat’ really is true. Sitting at your desk with an uninspiring sarnie for company is unlikely to leave you satisfied.
Food is fuel, so make sure you’re fuelling yourself well and try to maintain a good diet at lunch time. If you’re in the office, rather than grabbing a meal deal, consider bringing in your own lunch (and breakfast) – you’ll be in control of what you’re eating (and your bank balance, as well as your waistline, will be happy too). Alternatively, check out your neighbourhood and find local cafes and sandwich shops nearby, with a good selection of fresh, healthy and tasty options. Save the bacon butties or cheese toasties for a treat … they’ll taste even better when you’re not eating them every day.
The mid-afternoon slump can be a real problem and many of us reach for a sugary snack to get us through it – a Twix bar or one of the sweet treats lurking in the kitchen every week. If you know you often feel tired after lunch and want something to nibble on, plan ahead and make sure you’ve got a granola bar, a bag of nuts or some fruit on your desk.
Get active
Check if your company offers any health perks, such as a cycle to work scheme, subsidised gym membership or an on-site gym, and make use of them. Find a nearby yoga or pilates studio and book in for a class a couple of times a week.
Get into the habit of taking your lunchbreak and it to fit in a quick workout, take a class or go for a jog. Lots of people feel their afternoons pass faster and they get more done if they’ve exercised at lunch. Alternatively, if you’re able to, think about changing the time of your commute so you have time to do some exercise before or after work. An added bonus is traveling at a different and less busy time may make the commute itself less stressful.
There are lots of other little things you can do to increase your daily activity too. Don’t park so close to the entrance of the train station, get off the bus/tube one or two stops earlier and take the stairs instead of the lift. Small changes can have a big impact.
You could even make it social and start an office workout tradition … anything from a run club to hiring a personal trainer for a regular group session, doing an online yoga class in a break out space or tackling the burpee or squat challenge together.
Don’t forget to breathe
It’s amazing how our breathing can affect us, both mentally and physically. It can relax us or it can pep us up.
Notice when you’re feeling stressed and take a few minutes to calm your mind with some long, slow, deep breaths. Closing your eyes and putting a hand over your heart while you’re doing this can also help to ground you and refocus your energy.
Put plants in the office
It’s no secret, being in nature is good for us, but getting a regular hit when you work in the city can be tricky.
There’s a train of thought that even looking at a tree can reduce stress and anxiety, as well as improving the way you feel more generally Having plants in your working environment not only improves the look and feel of an office space, adding colour and life to what can be a bland and dull environment. They also help to create a calming and relaxing atmosphere, improve the air quality and can reduce noise levels.
If your office doesn’t already have some plants livening it up, the quickest and simplest solution is to get yourself a plant for your desk. You might be surprised how many of your colleagues follow suit. Before you know it, you’ll be talking to your manager about the benefits of having plants at work.
Be social
Enforced remote working during the pandemic left many people feeling isolated and lonely. And a supportive, fun and friendly office which has a sense of community makes going into work much easier. If your office doesn’t already have this sort of culture, try to think of ways you could bring your colleagues together.
It could be as simple as making a point to celebrate each other’s birthdays with a cake or a drink in the pub, or organising a fundraising event for a local charity and inviting everyone to join in. If you and your colleagues typically work remotely consider arranging a meet up every so often, so you can get to know each other better.
Spending a bit of time with your colleagues, not focussing on your day jobs, can work wonders for everyone’s morale. We are all more than our jobs.
Work-life balance
Last, but by no means least, is the importance of maintaining a healthy work-life balance. This might look different for everyone, but it’s crucial.
Make sure you take regular breaks, including your lunch break (you’ll be more productive in the long run) and do something you enjoy. Go to the gym or catch up with a friend for lunch and a natter, phone your Mum or do a bit of window shopping. If you’re feeling over stimulated find a quiet space to read a book or listen to some music.
Whether it’s spending time with someone special, a visit to see family, a girl’s night out or planning your next holiday, having something to look forward to can really boost our spirits. So, make sure you take some time during your week to plan things which will make you happy.
Here at OSiT we like to think we’ve created great flexible office environments – full of character, comfort and community (as well desks). If you’re looking for a city centre serviced office in London, Cardiff or Edinburgh or to hire a meeting room for an important event, let’s chat about how we could help you.