Tips To Manage Your Health At Work

Woman Running

It’s great to live in a time where a career no longer looks just one way. Office jobs have changed so much thanks to the Internet. There’s part-time and full-time remote work available; you can be an entrepreneur from the comfort of your own home and make your own hours, or even have a career built overnight if you’re a night owl. 

The only downside to this kind of work/life flexibility is the question of how to manage your health at work. Because the lines between personal life and working hours have become more blurred, it’s easier to let your health and wellbeing fall to the wayside. Here are some tips on how to manage your health on the job, no matter what you do, where you work, or when you work!

If you work in an office… 

A lot of office jobs offer mental and physical health incentives for their employees, which can help with getting a jumpstart on caring for your health! From dogs in the office to a daily steps competition, these activities can help you boost your health at work, stay productive and creative, and also helps your employer attract more talent like you! Although these perks are awesome for your work life, it’s important to be mindful of your personal practices at work as well. 

  • Eat healthily. Your nutrition at work is a great place to start your wellness journey. Avoid the sugary donuts and loaded lunches at work by packing your own lunch and snacks to last you all day long. Packing fruit, vegetables, nuts, and cheeses can help you feel satisfied and energized throughout your shift.
  • Get up often. If you sit at a desk for the majority of the day, try to get up and walk around at least once every hour. Utilizing a FitBit to remind you to move is a great way to get in the habit! Or you can invest in a standing desk so you’re on your feet more during the day.
  • Eat your lunch away from your desk. Taking your packed lunch to a cafeteria, cafe, or outside is a necessary break to take in the middle of your day. This time can help you eat mindfully, recharge, and even socialize with people you may otherwise not spend time with at work.

If you work from home… 

Working from home is a great perk given by companies or is the luxury of being an entrepreneur or business owner. However, it can be hard to stop your work from blending into your personal routine and it’s easier to work for longer hours than if you are used to coming in and leaving an office. Some entrepreneurs work 63% more than the average worker, either from home or putting in additional hours after their full-time job!

  • Schedule out your day. Scheduling your whole week out down to the minute can help you stay productive while not overworking yourself. At home, it’s easy to get caught up in the same task so try limiting yourself to one task for a max of two hours. Include lunch and other breaks in your schedule so you remember to take some time off. 
  • Use blue light filtering glasses. Working remotely means a lot of time spent on your computer or phone so while you’re working wear blue light eyeglasses to help block this harmful wavelength to prevent blurry vision and headaches.
  • Exercise. Working at home means you have the flexibility to exercise whenever you want during the day. Be sure to wake up early or take a break during the day and get out of the house to get a work out in. Go for a walk, head to your gym, or take a yoga class to stay fit and take an exciting break from your work.

If you work odd hours… 

Working late at night or an overnight shift can be hard on the body, so it’s extremely important to take notes of how you can care for your health. Nurses, hospitality positions, caregivers, and so many other career paths require work outside of the “normal” 9-5, which can be great for night owls! Even once you’re in the habit of working a late shift, it can be hard if everyone in your life is working opposite from you. There are a few different things you can do to prioritize your physical and mental health while working odd hours.

  • Ease into it. If you’re about to start a job at night or you’ve had a good amount of time off from your late shift work, then try to ease back into it. Going back and forth after long stints on and off of work can be really hard on the sleep schedule; try to work two days on, then one off, then two more back on if your management allows. 
  • Avoid caffeine. This may sound crazy but avoid caffeine beyond the first initial hours you wake up. You can feel the effects of caffeine for 4-6 hours so after you wake up, drink your coffee or energy drink but then stick to water for the rest of your working hours. This way, you can sleep soundly when you’re done at work.
  • Get sunlight. No matter when you like to wake up, try to spend time in the sun each day. The sun can boost your mood and help you feel more energized to take on your night of work ahead.

It’s great to be able to make a career in so many different ways and have health perks in hospitality, with owning your own business or working in an office. However, no matter the job, 

it’s important to prioritize your health on your own with all of the changes that modern career paths offer us. Managing your mental and physical health while you’re on the job means you’ll have a better work/life balance and be happier in your career and in your personal life. 

Author bio: Emmi McCormick is an online content creator with a passion for healthy living. She loves to inspire others to start their healthy lifestyle through writing, although Emmi doesn’t expect you to stick to her keto diet or start running marathons with her! She knows that the smallest adjustments make the biggest life-long changes.


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