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Five days a week (and in some cases, six), nine hours of sitting in a chair and staring at the computer is as discomforting as it sounds. And it can take a serious toll on your physical as well as mental well-being.

Since most of our waking hours are spent at work, a large majority of us end up leading a sedentary lifestyle that brings down your health to an all-time low. Stress, chronic neck and backaches, weight gain and most importantly, depression are few of the common reasons behind work-related ill-health. Do you feel fresh and energized for going to office the next day?

The worst part here though, is that your body over time doesn’t even seem to mind the occasional pains, sudden mood swings and tiredness. Until it burns out, gives up and leaves us wondering why!

Now we all know that getting up for a morning walk is impossible when we sleep past midnight, and equally impossible to fit in an hour of gym when you reach home at dinner time. So what if we could make just simple tweaks to your usual workday instead to stay fit and agile?

Yes, it is possible and here are a few great tips to maintain your health at work:

  1. Breathe deeply

People who are under stress take shorter breaths which sometime turns into desperate gasps. Over time, this becomes a habit and makes you feel stressed even when you’re not stressed. This is why one must make conscious efforts to take deep breaths not only while at work, but also while doing the daily chores.

Breathing deeply helps in getting higher quantity of oxygen reach the lungs and blood stream which in turn helps the brain function more efficiently. Meditation is an effective way to stay focused, incorporate deep breathing in your daily life and reduce stress at work.

Even though you may not have the time to get into meditation mode on a daily basis – sneaking in 10 deep breaths while you’re making your morning coffee or getting dressed will help.

Alternative medicine:

If you are extremely stressed, consider taking aromatherapy. It involves the application or inhalation of aromatic essential oils, extracted from plants to give your body a sense of relief.

Reiki and pranic healing are energy healing techniques which can help you deal with stress and its related symptoms very effectively. Alternatively, you can choose practicing emotional freedom technique that combines psychotherapy and acupressure to tap your stress away.

  1. Drink lots of water

Most of us tend to forget drinking water as often as we should in a day. The reason being, half the time we’re so engrossed in work that it skips our mind completely and when we do find the time, we reach out for a cup of tea or coffee to keep going. And that’s exactly where we go wrong!

Your body ‘needs’ water to function. In fact, you are putting your body at risk by not staying hydrated enough. Drink at least 8-10 glasses of water regularly to control weight gain, prevent headaches, keep the kidneys in order and maintain a happy mood.

Alternative medicine:

If you are averse to water, then you can always replace it with some fruits and vegetables which hydrate the body twice as effectively as a glass of water.  They make a refreshing snack option during the hot summer months. Top of the list are Watermelon, Cucumber, Strawberries, Grapes, Orange, Cranberries, Blueberries, Plums, Apples, Pears, Lettuce, Celery, Zucchini, Radish, Tomato, Cabbage and many more. There are expert nutritionists who can help you prepare your diet chart along with recipes depending on your life style and day schedule

3. Take a walk post-lunch

Having your lunch and immediately getting back to work is still unhealthy. This will make you lethargic and decrease your mental activity in the latter half of the day. So the next time you have lunch in office, ensure you take a short stroll before getting back to your seat and going through the daily grind.

These short walks will regulate your blood sugar, burn fat, build muscle and keep your body weight under check.

Alternative medicine:

nutritional therapy can help you plan your diet depending on your daily schedule and ensuring that the food you intake in energizing and invigorating

Please remember that this is your body and you’re responsible for it much longer than your current job’s requirement. While performing at work is becoming increasing important with the rising competition, it is also a fact that an unhealthy body is not going to take you anywhere. Being healthy and happy leads to a productive and efficient employee.

Make convenient and conscious changes that will steer you in the direction of a healthy, balanced and a successful life. Watch out for some more tips in the part 2

In Ways to Improve your health at work – part 1 we saw how increased working hours in front of our laptops and every free minute spent on the phone can create health issues for us. Though these issues start small, with minor niggling pains and aches, they have a tendency to over a period of time snowball into major health issues.

Today, there are expert practitioners who are available online and offline who can help you with various health issues without the use of drugs and chemicals.

Lets look at some more ways how we can help ourselves lead a healthier life,

  1. Give your eyes a break

Most of us don’t know this but it is important to keep the eyes at an arm’s length away from the laptop/computer screen you’re using at work. If you are unable to read the screen properly, consider increasing the font size instead of moving closer to it or hunching your back over the screen.

Another thing you can do while taking a break, is exercising your eyes. Simply palming, massaging, making the figure 8 with your eyes or doing directional eye exercises can go a long way. They will strengthen your eye muscles, improve focus, eye movements and keeping the vision center of your brain stimulated.

Alternative medicine:

Naturopathy and nutritional therapy can help you keep your eyes healthy for a longer time. Herbs such as coleus, cannabis, gingko, green tea and eyebright are known to improve eye health.  Yoga is another therapy which can help you relieve stress from eyes through different eye exercises.

  1. Stretch regularly

When you sit long hours in the same position, your joints and muscles remain immobilised for prolonged periods that might result in them becoming weaker. Most working professionals experience neck and back muscle pains on a regular basis, and that’s indication enough to give your muscles a break!

You might have a lot to achieve during the day, but give your body a break every now and then. Simply stand up and stretch every 30 minutes or walk around your cubicle a few times. You can even set a reminder for the same!

Small changes like taking the stairs instead of the elevator, walking up to a colleagues cubicle instead of mailing or messaging them, can also help. Controlling the level of physical activities through a sedentary day, is entirely in your hands.

Alternative medicine:

Practicing yoga therapy – breath control, meditation and adoption of specific bodily postures, even for 10 to 15 minutes a day can go a long way.  For those who have chronic neck and lower back pains, acupressure and acupuncture, could bring lasting relief.

  1. Don’t binge eat

Next time, your colleague offers you a pack of chips because they’re on a break, refuse! Constantly binging on chips, biscuits, samosas, etc through the day to keep boredom at bay can cause harm to the body. It is the reason behind weight gain, high cholesterol levels, fatigue and even mood swings at work!

Stick to fruits and soy-based chips, if you are hungry. Have green tea at regular intervals daily to detoxify your body. Avoid juices in carton boxes and fizzy drinks.

Image credit: guysandgoodhealth.files.wordpress.com

Alternative medicine:

Diet planed under an expert nutritionist, can ensure that you have the right food and snacks at the right time and stay away from binging.

Please remember that this is your body and you’re responsible for it much longer than your current job’s requirement. While performing at work is becoming increasing important with the rising competition, it is also a fact that an unhealthy body is not going to take you anywhere. Being healthy and happy leads to a productive and efficient employee.

Make convenient and conscious changes that will steer you in the direction of a healthy, balanced and a successful life.

As part of our #Wellnessstories, a client who had taken a soul contract reading from us, writes this of her experience,

“Running a start-up throws up new challenges every day – employees, investor or cashflow. On top of it I was having issues with my co-founder of my start up. I always thought since my co-founder was my friend, we could talk about all things with each other, but there was a constant strain and I didn’t know what.

I came across Soul Contract Reading from a wellbeing company called Healclinic. I had no clue what it was but thought let me give it a try, there is nothing to lose. So, I went ahead with a reading, I gave them the details, and within 2 days I got a recorded message from this amazing lady called Neelu, who explained what was not going right in our relationship.

Issues were with both of us, to explain in short, she mentioned that though we started the business together somewhere in the last 3 years energetically we were at different levels. He was operating from a more selfless space whereas I was holding on to certain items with expectations only from my point of view. I was looking at business growing without a reality check and his point of view.

I had to let go of past emotions and my ego, as the business is bigger than him or me. Letting go of my physical identity and ego was the lesson I was to learn from him.

It’s been 2 months since I got the reading done, and I must say just becoming aware of this has helped me so much. I consciously started noticing the areas where I was being stubborn or not listening to him at all and started making the shifts in my behaviour. Just this awareness has brought about a massive positive shift in our working relationship and I can see the business trajectory going high speed.

I am totally in awe of how without ever meeting or talking to me, she was able to figure this out. I would highly recommend going in for a Soul Contract reading if you want to better your relationship. ”

Watch: Our healer explaining how Soul Contract Reading works

Soul Contract Reading can be done for any relationship in your life, be it personal or professional. If you wish to get a reading done, contact us at +91 8050003237

Connect with a healclinic counselor who will guide you to different energy healing therapies and healers.  We are a community of  healers who work to make a difference in your life. 
The content on this website is for information only. We do not provide medical advice, diagnosis or treatment. If in a medical emergency or crisis please contact a medical doctor / hospital immediately. 

The brand 'Healclinic' operates under the company Simplimetric Consulting LLP and Healclinic Healthcare Pvt Ltd which are registered under ROC. Our Registered office is in 7th Phase, JP Nagar, Bangalore, India. 
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