Tips to help you stay healthy and fit at work

Eight hours in a chair in front of a computer, five days a week can take its toll on your body. From avoiding eye strain and neck strain syndrome to passing on those extra calories that co-workers leave on their desks.

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

If you’re out of sight, you’re out of mind, so if you know someone has a plate of candy on their desk, walk around their desk so you’re not tempted, says Dawn Jackson, a registered dietitian and spokesperson for the American Dietetic Association. Take a break, get some fresh air, and skip the candy. Or, if you’re hungry, eat fruit at your desk, such as cherries or grapes.

Three out of five Americans are overweight, which means there’s probably more than one person in your office who is on a diet.

In most offices, people are trying to lose weight, so go out and buy fruit bowls instead of candy bowls and see if you can get people to trade in their candy bowls for something healthier.

  • Drinking an adequate amount of water, eight to ten glasses a day, can help keep you hydrated. Many foods are also good sources of water; fruits like oranges, grapefruits, grapes, watermelon, and apples can help keep you healthy and hydrated.

The 3 o’clock break that many people feel at work may be due to dehydration, so drink plenty of water. Set goals: Bring a 16-ounce bottle of water to work and try to finish it by lunch, then fill it up again and finish it by 3 p.m. By 5 p.m., finish a third bottle.

Set the computer alarm to go off and remember it’s time to refill.

  • One of the most important things you can do during the day to stay healthy and fit is to exercise.

Walking during lunch is a great idea. Not only are you burning calories, but you’re also de-stressing and cooling down.

He recommends that you find a walking partner you can trust for a daily walk – someone who will pull you along even if you say you’re too busy. If you really can’t get out during lunch, park farther away than you normally do, so that you have a short walk to work in the morning and afternoon, or make a habit of taking 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 don’t eat too many calories and then sit in a chair all afternoon, says Jackson. Many times, it’s not that you’re eating unhealthy foods, it’s just that you’re eating too much.

For example, pizza isn’t inherently bad, it’s just that a person will eat three or four extra slices, and that’s where the problem lies. Instead, share a big slice of pizza with a co-worker, and then eat a salad full of vegetables.

  • Tight neck syndrome (TNS) can occur when the neck and upper shoulders are held in a fixed, uncomfortable 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 most of the day or write a lot.

Make sure the neck is not bent to one side for long periods of time, says Alan Hedge, professor of ergonomics at Cornell University. Neck tension syndrome can cause neck and shoulder pain, muscle tension, and tenderness. So use a speakerphone, a shoulder brace, or wear a headset at work when you’re on the phone.

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