Friday, March 27th, 2009
Isn't always easy to staying healthy at work , With all your coworkers sneezing and sniffing around you, it may seem impossible. Find how to stay healthy at work with these health tips:
1. Wash Your Hands. Often.
This means every time you use the restroom, before you eat, after you sneeze or cough and any other time your hands feel dirty. Also, keep a bottle of hand sanitizer at your desk, for when you can't get to a sink.
2. Keep your workspace clean.
Clean your phone, computer keyboard and anything else that you use frequently. Even if you are the only user, germs can live on these objects and you can reinfect yourself.
3. Eat balanced meals every day – including breakfast!
Many people are tempted to skip breakfast because it takes too long to eat in the morning or in an (misguided) effort to lose weight. It has been proven that people who eat breakfast are healthier and more likely to remain at a healthy weight.
4. Avoid coworkers who are sick.
You would hope that coworkers who are contagious would stay home from work. Unfortunately, this is usually not the case. If they do show up, try to avoid direct contact with them (without being rude, of course).
5. Drink AT LEAST 8 glasses of water a day.
Sodas and coffee may help you stay awake, but they will also contribute to dehydration. So you need to be sure to drink water also. Just keep a water bottle with you all the time, drink throughout the day and you will probably get what you need.
6. Take frequent breaks throughout the day.
When you are feeling tired or sore, get up and walk around for a few minutes. Or try some of these tips for stretching at your desk. Taking breaks and keeping your body in shape will help you feel better and make you more productive.
7. Use your vacation days.
It may feel like there is never a good time to be away from the office, but people who do not take vacations are more likely to be sick. Vacations are a good way to relieve stress, which has been proven to contribute to illness. So even if it is just a few long weekends, use your vacation days and don’t take your work with you.
8. Quit smoking.
It is pretty common knowledge these days that smoking is bad for your health. Smokers get sick much more frequently than non-smokers. You are also getting less work done if you have to take frequent smoke breaks throughout the day. And no, smoke breaks do not promote productivity like exercise breaks do. Nicotine is a stimulant and actually increases your body’s stress level.
Share Your Thoughts
If you take these tips into consideration and implement them into your daily work routine, you should notice that you feel better and will remain healthier. With so many illnesses going around this time of year, you should do everything you can do avoid getting sick. If you have any more tips on staying healthy in the workplace, don’t keep them to yourself, share them in the Prevention Forum!
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Monday, June 2nd, 2008
Tips for being active
Give time every day for moderate aerobic physical activity like walking, swimming or biking. You should always stay within your physician's recommendations and your own comfort zone.
DO...
Wear comfortable clothes and sneakers.
Start slowly. Gradually build up to at least 150 minutes of moderately vigorous physical activity per week (or whatever your doctor recommends). That's 30 minutes of activity, five or more times per week If you can’t manage 30 minutes at a time, try two 15-minute sessions or three 10-minute sessions to meet your goal.
Exercise at the same time of day so it becomes a habit. For example, you might walk Monday through Friday before lunch or dinner.
If you aren’t on fluid restrictions, drink a cup of water before, during and after activity.
Ask family or friends to join you. You'll be more likely to keep exercising with company.
Track your activity on a printable log or online.
If you miss a day, plan a make-up day or add 10–15 minutes to your next session.
Vary your activity to keep your interest up. Walk one day, swim the next time, then go for a bike ride.
Join an exercise group, health club or community fitness facility. Many churches and senior centers offer exercise programs, too. (Get your doctor's permission first.)
Look for opportunities to be more active during the day. Park farther from your destination, walk the mall before shopping, choose a flight of stairs over an escalator, or take 10–15 minute walking breaks while watching TV or working.
Add strength and stretching moves to your routine, if your doctor allows them.
DON'T...
Get discouraged if you stop for awhile. Get started again gradually and work up to your old pace.
Perform isometric exercises that require holding your breath, bearing down or sudden bursts of energy. If you're taking part in a class or structured rehab program, ask the leader or therapist what isometric exercises are.
Get involved in competitive or contact sports such as football or soccer.
Engage in any activity that causes chest pain, shortness of breath, dizziness or lightheadedness. If you have any of these symptoms, stop what you're doing right away and call your healthcare provider.
Exercise right after meals, when it's very hot or humid, or when you just don't feel up to it.
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