Published in wellbeing, health, work, mental health · 25 November 2022
It is essential to look after your physical, mental and emotional health especially whether you are working from home and not seeing your colleages regularly
Some of the reasons to be more active are:
▪ Improves sleep quality
▪ Enhances energy levels
▪ Reduces the risks of developing type 2 diabetes
▪ Reduces the risk of developing coronary heart disease
▪ Helps to reduce high blood pressure
▪ Helps to promote bone density to protect against osteoporosis
▪ Reduces your overall risk of cancer
▪ It helps to maintain a healthy weight in combination with a balanced diet
Types of Activity - you don’t have to pound away on the treadmill as there are many other types of activity. Try walking more, running, skipping, dancing, swimming, playing tennis. Stand up and walk around your desk when on the phone or go and speak to someone rather than email.
It is beneficial to take regular exercise and it can be in short, sharp bursts such as running up stairs rather than walking. It is recommended that you take 30 minutes exercise per day so start today and keep a chart of your progress - even ask colleagues who are also working remotely to take part and compare results.
Take a break at work - try not to eat or take a break at your desk - if you get up and walk around and socialise with others, this will help to clear the mind and you will focus better on your return.
Aim to drink water regularly although research does say that you do not need to drink as much as 8 glasses of water each day. It is good to keep hydrated especially if you are in a warm atmosphere or if the weather is warm outside. It is good to have a glass or bottle sitting on your desk. When exercising, be sure to drink plenty of fluids.
Take time to eat your food and make sure you have at least one well balanced meal each day to keep your energy levels up. When eating look at it, taste it and chew it slowly and enjoy it. When you eat slowly, you do not get hungry so quickly as when you eat quickly.
Have your 5 a day - this can be fruit juice, fruit such as apple, banana or pear with a cereal. A salad or sandwich with sweetcorn, green vegetables, grated carrots, sunflowers seeds can be part of your lunch. Each meal of the day will make up your 5.
A smoothie is easy to make with a blender and just add a selection of fruit such as bananas, blueberries, strawberries and some juice. Homemade soup can be made up with different vegetables and this not only fills you up but is full of nutrients. Examples are courgette soup, carrot and coriander, lentil or leek and potato.
More details on our Thriving at Work section.