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Staying healthy at work need not be as hard as you think it is. Being confined to your cubicle is no excuse to avoid giving any kind of workout to your body. If you are careful about your health requirements, it will be possible to ensure that a 9-to-5 job does not take your health and wellbeing away from you.
 
One of the biggest reasons why a full-time career makes it difficult to stay fit is that you cannot find time to fit in regular workouts or eat healthy. But, a few tweaks to your routine and some smart eating choices will help you overcome the obstacles in your way.
 
Sitting for long hours itself can create health problems including cardiovascular problems, diabetes and a range of other issues stemming from the lack of physical activity. The term ‘sitting disease’ has been coined to reflect the wide range of health issues affecting the majority of us in the sedentary workforce.
 
Here are a few tips for you to stay physically and mentally fit, while balancing your hectic work and home life.
 
1. Manage Stress
 
Stress at work affects health in more ways than you imagine. It also leads to skipping meals, working late and a feeling of the lack of control over your life.
 
To deal with stress, you need to ensure that your workload is manageable and you have not taken on more responsibilities than you can comfortably deal with. You can take the help of your manager and work out a deadline/timeline schedule that is achievable.
 
Challenges and escalations at work are common. They help you grow and learn in your job, and become confident about taking on more responsibilities in future. But, do not let them overwhelm you. Pick up new skills to succeed at work and ensure that you have a mentor who will be able to show you new perspectives to handling problems.
 
2. Stay Hydrated
 
Our body is about 2/3rd water and needs water for practically all of its functions. Water helps carry nutrients to our body cells and flushes away wastes. Brain cells require a delicate balance between water and other elements to function properly, failing which, you will find it hard to focus or stay attentive.
 
Forget your sips in between tasks and before you know it, your productivity will nosedive and you will start feeling drowsy. So, to stay healthy and get your work done in a timely manner, station a big bottle of water on your desk and remember to finish it off, and refill at least a couple of times during the day.
 
You can also bring fruits like apples, oranges, grapes or watermelons as snacks to the office. They are good sources of water and will keep you healthy and hydrated.
 
3. Bring Healthy Home-Cooked Food
 
The sandwiches and slimy salads with toppings that you eat at restaurants are packed with unhealthy calories. You wash them down with colas or coffees, and the meal ends on an unhealthy note.
 
The good news is that you do not have to spend hours in the kitchen whipping up lunch and snacks to take to work. Make use of free online cooking classes and other freebies, get fresh ingredients delivered to your home or team up with a friend to cook freezer meals every other weekend. The key is to get innovative to make cooking a breeze.
 
You can make easy, tasty and nutritious office lunches using leftovers dinner items from the night before. You can also try out other easy recipes like chickpea salad sandwich or pasta salad with broccoli and peanuts that are not only cheaper than restaurant options, but are far tastier as well.
 
Remember to bring healthy snacks like dried fruits, dark chocolate, packaged tuna or nuts to take care of in-between meal cravings. If you have access to a refrigerator, carry Greek yogurt or fresh fruits to the office. Also, make up your mind to empty your jar of candies and remove the stashes of crackers, chips and unhealthy snacks from your drawer.
 
4. Get Moving
 
The lack of physical activity is plaguing everyone confined to desk jobs. Sitting slouched before your computer for hours on end can make you obese, sick and shorten your lifespan.
 
Make it a point to get up from your chair every 30 minutes. This will help stretch your tired muscles and relieve fatigue.
 
Taking walking breaks a few times in the day is also necessary. A walk around your office or a few strides up and down your break room will suffice. You can also buy a pedometer or set up a free app like Stepz on your phone to measure your activity levels.
 
Stretching exercises are a way of getting active at your desk. Also, straighten your legs and extend your arms, or try arm circles sitting in your chair. If you need to pass on a message to a co-worker, ditch the phone and email, and walk up to her or him. Not only will this help you move about, but you can also enjoy some office banter and lower your stress levels.
 
Another smart tip to get your daily exercise is to park your car a couple of blocks away from the office and walk the rest of the distance. If possible, go all out and consider biking to your office for the perfect workout every morning.
 
5. Invest in Relationships
 
Good relationships serve as a buffer against the daily stresses and strains of life. Ensure you take time out from work to spend time with your loved ones.
 
Studies prove that employees who make use of their paid vacations are happier, rejuvenated and perform better at work. They also have calmer minds and are able to bring fresh perspectives to work. So, ensure that you utilize your paid vacations, and take that much-needed break come this summer.
 
Family holidays also help strengthen bonds and make relationships more fulfilling. This, in turn, reduces stress and helps make you healthier.
 
Conclusion
 
Good health and 9-to-5 jobs are not mutually exclusive. If you put in a genuine effort and stay focused on your goal, then a healthy mind and a fit body are quite achievable. Use the above-mentioned tips to manage your stress, keep fit and live a fulfilling life overall.