Lee Green’s 10 Tips For Staying Healthy At Work

For our first Wellness Wednesday we are going to begin with something fairly simple. Just by following a few simple guidelines, the overall effects can be felt almost immediately. None of these tips takes a great deal of effort, and that’s as it should be.

Fitting these into your daily routine should be a piece of cake. Well, not cake as it’s Wellness Wednesday. How about an apple? Fitting these into your daily routine should be a piece of apple. No, doesn’t have the same ring to it … but you catch my drift.

 1.  Drink lots of water

Drinking lots of water keeps you focused and fights off headaches. It also encourages clear skin and a freshly flushed digestive system!

 2.  Switch from coffee to green tea

Green tea carries lots of anti-oxidants which help to fight many things including the ageing process, heart disease and can even help you sleep.

 3.  Take the stairs

Now I appreciate that you don’t have much choice here, however, why not take 2 steps at a time. This will increase the heart rate and help to shape your legs … and butt!

 4.  Don’t call a colleague in the same building

If you have a quick question to ask a colleague, then go and see them. This is a great reason to be active and help toward your daily step count.

5.  Walking meetings

If you have a planned meeting with a colleague or you need to iron out some ideas, instead of booking a meeting room go for a walk around the block.

 6.  Rest those eyes

I don’t mean going to sleep! However, closing your eyes for 30 seconds every hour is recommended for those who spend a long time looking at a screen.

 7.  Keep your workstation clean

You may have heard the saying ‘a tidy house is a tidy mind’, well the same applies at work. It can be quite difficult to concentrate when you are surrounded by biscuits, half empty condiment bottles and used crockery …

 8.   Eat sensibly

Leading on from 7, hide those biscuits. Keep them out of sight. Remember, out of sight, out of mind. If you are looking to consider your calorie intake, then this could be useful. Women should have around 2000 calories per day, and men 2500 to maintain their weight. If you want to lose weight steadily, you should look to decrease that intake by 500 calories per day.

 9. Learn to manage stress & anxiety

 This one can be tricky, and this is one of the reasons I’m here.

Firstly, you may need to understand the difference between Acute Stress and Chronic Stress. Acute Stress is short term, it is when the brain fills with Adrenaline and Cortisol to gear us up for an event. This could be a sporting activity, a speech you have to make or a presentation you have to deliver. In a nutshell, it controls our Fight or Flight behaviour and is there to protect us. Chronic Stress is long-term; therefore it can have a lasting impact on the body, whereas Acute Stress could be viewed as a ‘spike’ in behaviour. For example, if we stay in a state of high blood pressure and the Cortisol levels are high for long periods, this becomes ‘Chronic’.

Chronic Stress can lead to a whole host of symptoms, such as:

  • Irritability, which can be extreme

  • Fatigue

  • Headaches

  • Difficulty concentrating, or an inability to do so

  • Rapid, disorganised thoughts

  • Difficulty sleeping

  • Digestive problems

  • Changes in appetite

  • Feeling helpless

  • A perceived loss of control

  • Low self-esteem

  • Loss of sexual desire

  • Nervousness

  • Frequent infections or illnesses

Prioritisation (or the lack of it) can be a significant contributing factor to stress in the workplace. Learning how to prioritise your time effectively can be the first step to overcoming Chronic Stress, taking away that feeling of helplessness and being ‘out of control’.

Below is a ‘Time Matrix’, which is a grid designed to help process the importance of your task and prioritise them.

Anxiety:

For those who may feel they suffer from Anxiety, we must focus on GROUNDING when times get tough. Here’s how:

  • Breathe deep. In through the nose and out through the mouth.

  • Focus on the following:

  • 5 things you can see.

  • 4 things you can touch.

  • 3 things you can hear.

  • 2 things you can smell (or smells you like).

  • 1 emotion you feel.

The exercise of Grounding offers you a sense of reality when you feel you may have gone too far into your own head and reality is skewed.

10.  Join in

Take time to join in with incentives and activities. Getting involved with the Social and Charity events at work are a fantastic way to get to know your team better, therefore improve your relationships with your colleagues, as well as keeping yourself active.

In 2019 there will be the new recreation group – Let’s Get Active – on YAMMER run by John Anderton. The group will run a range of sport and exercise activities including jogging, hiking and badminton.

Like my other top tips, getting involved couldn’t be easier!