Lifestyle | Six top tips for office health

By Louise Heyns

For many of us, being active and following a healthy diet while sitting behind a desk for eight hours per day is a challenge. Making small changes can, however, have a significant impact on your overall health. Here are six tips to keep you healthy and fit at work.

1) Stock up on nutritious food
Keeping healthy snacks at hand will prevent you from visiting the vending machine when your stomach starts growling. Eating regular smaller meals will also prevent you from overeating at your next meal. Opt for snacks that are rich in fibre and protein, such as fruit, nuts, biltong, rice cakes, and low-fat yoghurt. 

2) Out of sight, out of mind
Don’t keep food and on your desk where it is constantly in sight and within reach. By keeping snacks in the fridge or a drawer, you will only think about them when you are hungry.

3) Keep hydrated
We often mistake thirst for hunger. By the time we realise that we are thirsty we are already dehydrated. Keep a large glass of water on your desk and take regular sips. Aim to drink 6 to 8 glasses of water per day. If you don’t like plain water, try adding a slice of lemon or a few strawberries.

4) Cut back on caffeine
While a cup of java might provide you with some antioxidants and energy to get through the morning, consuming too much caffeine may be harmful. This can lead to a lack of concentration, increased heart rate, high blood pressure, irritability and muscle tremors. If the habit of having a warm drink at regular intervals is difficult to kick, try swopping coffee for decaffeinated coffee or rooibos tea.

5) Get up and stretch
Sitting decreases blood circulation, slows your metabolism and after a few hours even affects your ability to concentrate. Getting up regularly to stretch your legs is important. Try walking to the shop during lunch, taking the stairs instead of the lift, and swopping your chair for a medicine ball.

6) Social occasions
Regular cakes and teas, Friday drinks and social occasions easily let you lose sight of what you are consuming. Saying no to a slice of chocolate ganache on a Monday morning or a cold beer on a Friday afternoon is difficult if the alternative is a few carrot sticks or Brussels sprouts. If you know that there is a social occasion ahead, spoil yourself with a healthy treat, such as a tub of berries, your favourite flavor of yoghurt or even a small bar of good-quality dark chocolate instead – this will still give you the satisfaction of enjoying a treat, but without the guilt.

This article is published under the Creative Commons Attribution license. 

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