Tag Archive | Tips

10 Tips to Improve Your Health at Work

Image result for health at work

Image thanks to Fit for Work

Eight hours in a chair in front of a computer, five days a week can take a toll on your body. From avoiding eye strain and tension neck syndrome to passing on those extra calories that co-workers leave invitingly on their desks, experts give WebMD 10 tips that will help you stay healthy and in shape at work.

1. The snacks that your co-workers so nicely place on their desk can add a few hundred calories to your daily diet if you’re not careful, and they can leave you with unwanted pounds if you help yourself day after day.

“If it’s out of sight, it’s out of mind, so if you know someone has a candy dish on their desk, walk around his or her desk so you don’t feel the temptation,” says Dawn Jackson, a registered dietitian and spokeswoman for the American Dietetic Association. “Take a break, get a breath of fresh air, and skip the candy. Or, if you are hungry, have fruit at your desk, like cherries or grapes.”

Three out of five Americans are overweight, explains Jackson, which means there is likely more than one person in your office who is dieting.

“In most offices, people are trying to lose weight, so go in with people and get fruit bowls instead of candy bowls,” says Jackson. “And see if you can get people to replace their candy bowls with something healthier.”

2. Drinking an adequate amount of water — eight to 10 glasses every day — can help keep you hydrated. Many foods are also good sources of water; fruits like oranges, grapefruit, grapes, watermelon, and apples can help keep you healthy and hydrated.

“The 3 o’clock lull that many people feel at work can be due to dehydration, so drink lots of water,” Jackson tells WebMD. “Set goals: Bring a 16 ounce bottle of water to work and try to finish it by lunch, and then fill it up again and finish that by 3 p.m. By 5 p.m., finish a third bottle.”

Another tip from Jackson: Set your computer alarm to go off so you remember it’s time to refill.

3. One of the most important things you can do during the day to stay healthy and in shape is to exercise.

“Walking during lunch is a great idea,” says Jackson. “Not only are you burning calories, but you’re de-stressing and refreshing.”

Jackson recommends you find a walking partner whom you can depend on for a daily walk –someone who will drag you out even if you claim you’re too busy. If you really can’t get out during lunch, park farther away than you normally do so you have a short walk to work in the morning and evening, or make it a habit to take the stairs instead of the elevator.

4. Eating a healthy lunch is an important part of a balanced diet. But eating reasonable portions is an important part of your health.

“Eat a healthy lunch at work, but also practice portion control so you aren’t consuming too many calories and then sitting in a chair all afternoon,” says Jackson. “Many times, it’s not that you are eating unhealthy food, it’s just that you are eating too much.”

For instance, Jackson explains that pizza isn’t inherently bad, it’s just that a person will eat three or four slices too many, and that’s where the problem lies. Instead, share a large slice of piece of pizza with a co-worker, and then eat a salad that’s packed with veggies.

5. Tension neck syndrome (TNS) can occur when the neck and upper shoulders are held in a fixed, awkward position for long periods of time, according to the National Institute of Environmental Health Sciences. It can happen to people in the workplace who talk on the phone for a most of the day or type a lot.

“You want to make sure your neck isn’t bent to the side for long periods of time, ” says Alan Hedge, professor of ergonomics at Cornell University. “Tension neck syndrome can cause neck and shoulder pain, muscle tightness, and tenderness. So use a speakerphone, a shoulder cradle, or use a headset at work when you’re on the phone.”

 

6. Eyestrain is another problem that can be encountered in front of a computer. It can cause headaches, difficulty focusing, and increased sensitivity to light, according to the University of California at Davis.

To prevent eyestrain, Hedge tells WebMD, “The distance to the screen from your eyes should be about an arms length away. You should also be able to comfortably read what’s on your screen at that distance, without having to squint.”

If you can’t read your screen from an arm’s length away, simply increase the font size on your computer.

7. A healthy tip that all of us want to hear is that vacations are an important part of staying healthy at work.

“It’s very beneficial to get away for a long vacation that will help you recharge your ‘batteries,'” says Jonathan Kramer, a clinical psychologist and president of Business Psychology Consulting. “Vacations help reduce stress and get your mind off work, especially if you’re having a conflict, such as a problem with your boss, a co-worker, or a project.”

Stress can impair your immune system, increasing the risk of illness, explains Kramer, so minimizing it is essential — and fortunately, vacations are just the way to do that.

8. Another way to stay healthy at work is to avoid long stretches of long days.

“Occasionally, people focus on the task at hand and getting a project done, and they aren’t aware of the impact it’s having on their health,” says Kramer. “They may not be aware of it until the stress is at a really high level, and it’s affecting their relationships and their moods.”

This, explains Kramer, is another type of stress, commonly referred to as burnout. Burnout can also impair a person’s immune system, as well as interfere with sleep and his or her ability to concentrate.

9. Your keyboard, mouse, and phone can harbor thousands of germs that are just waiting to make you sick. So get out the disinfectant.

According to Science Daily, researchers at the 100th General Meeting of the American Society for Microbiology reported, “We know that viruses can survive (remain infectious) for hours to days on a hard surface … if a virus such as the rotavirus (a diarrheal virus) were on the surface of a telephone receiver, infectious doses could easily be transferred to persons using the telephone.”

To clean these objects, the National Consumers League recommends using a disinfectant cleaner or spray that is registered with the Environmental Protection Agency and proven effective against a wide variety of viruses.

10. What’s the most important thing you can do to stay healthy at work? Kramer sums it up for WebMD.

“The most important way to stay healthy at work starts with self-awareness,” says Kramer. “Know yourself and know your limits and do the best you can to stay within those limits given your job. Know when to take breaks and know when to take a vacation. And get plenty of exercise, which helps you both physically and mentally, both at work and at home.”

Source: WebMD

7 Tips On Creating Workplace Motivation

makethings

 

Workplace motivation is one of those interesting things. We think it should just drop out of the sky like magic but it never really does. We also don’t really think about how to create motivation for ourselves. However, we really can create it with the right tools.  Let’s get on the same page about what motivation is. Motivation is what causes you to take action. Clearly, you’re at work so you do have some motivation because your action is going to work and performing your job. What we are talking about is feeling engaged and inspired about the actions you do take. Let’s look at some of the tools you can use to get fully engaged and motivated in the workplace:

1. Change

There’s nothing like changing things to really get the juices going. You don’t want to change things just for the sake of changing; however, you want to change things that don’t work well. With that, you must have a vision of what the right outcome would be and then you apply your steps to create the action for change.

2. Goals

Many times, the lack of motivation is due to a lack of direction or goals. Sit down and figure out what would really get you up in the morning and make that your goal. Having a goal isn’t enough, though. It has to be a goal that you yearn for or have some emotions about. Once established, put together a plan for how you will achieve your goals. If you really are going to shoot for something worth having, keep in mind SMART for goals = Specific, Measurable, Actionable, Resonate, and Time.

3. Be Accountable

The vast majority of us want to do things but we’re really lazy about doing them. It’s often easier to diet or workout with someone because we have a person that is looking for us to perform. Find someone to hold you accountable to yourself and be willing to trade off the favor.

4. Clean Up Your Own Internal Litter

We all have baggage, but sometimes we have so much of it cluttering up our life that it bogs us down and we fail to see what’s possible.

5. Surround Yourself With The Right People

Yes, your mother was right… it is important to hang out with the right people. In this case, hang out with people who are inspired and motivated as it will be contagious.

6. Research The Issue

Find out from others what motivates them. In the process, you may hear something that would really be great for you. Don’t be afraid to copy what works.

7. Cop An Attitude

Motivation creates more motivation. Look for it and it will be there. We often get hung up about our ability to control things in the workplace. The one thing we can control is our attitude and approach to various workplace challenges. These tools for workplace motivation are simple to do which means there is nothing but you holding you up from trying them.

By Dorothy Tannahill-Moran Work it Daily

 

Workplace Outfit Tips

 

outfit ideas

 

  1. Get Inspired

Seasonal change is the perfect time to hit the pause button and get inspired!  Make the time to flip through magazines, head downtown, surf the web… get inspired by the natural style reset that presents itself with the change of seasons.

  1. Pick Your Path

Get clear on the season’s style cue’s that emotionally resonate with you. Not all trends are for all people – and that’s a good thing!

  1. Claim Your Color Crushes

Color is one of the easiest ways to update one’s wardrobe and yet it’s so easy to get stuck in a rut.  Two rules of thumb:  1. Know your neutral. Rooting your wardrobe in the neutral that best suits you will help to optimize versatility.  Black not for you? Maybe you are more of a grey, brown or navy person. Whatever it is – claim it.  2.  Same goes for seasonal color. Commit to a tight palette of newness. Just one or two new colors go a long way.

  1. Make Room For the New

Before setting out to shop, take stock of what you have.  Donate, sell or give away what you’ve not worn in the last year.  A pared down closet will simplify getting dressed each morning and who wouldn’t want that?!

  1. Shop Strategically

After taking inventory of your existing wardrobe, identify the gaps and shop with clear intent. This approach will keep you from over shopping and also ensure that you can style a lot of different looks out of a curated collection of pieces.

  1. Double Down

There are some things that are worth investing in, if you are able.  Shoes, handbags and outerwear are top of the list. Why? Because they complete the look. Pair an awesome pair of shoes with less expensive apparel and the look is instantly elevated. Same goes for handbag or outerwear.

  1. Embrace Your Go-To’s

It’s tempting to feel like you need to dress a certain way when you’re under pressure for a big meeting. Comfort breeds confidence. Don’t ditch your go-to (fill in the blank) if you’ve got a big presentation coming up. Wearing what you feel comfortable in will positively impact your ability to show up as your best self.

  1. Ignore the Rules

As the workplace evolves and dress codes relax, it’s more fun than ever to push your workplace style. Pair denim with denim, wear black with navy, choose white after Labor Day (gasp!) or opt for a sequined top during the day. Above all, fashion is a creative outlet to express yourself.  Have fun with it!

  1. Travel with Purpose

When traveling for work or pleasure, focus on a narrow color palette and build outfits around that. You’ll be able to do more with less and might even save you from checking a bag!

  1. The Toolkit is Key

Invest in a hand-steamer over an iron.  It’s compact, quick and so much easier than the alternative!  Keep it in your bathroom for last minute touch ups. Other tools to keep handy at your desk or in your bag include a lint brush (or masking tape in a pinch) and polishing cloths for shoes and jewelry.

 

Source: https://www.forbes.com/sites/sboyd/2016/09/24/how-to-dress-for-success/#1c9fb1c341f4