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Whether you sit at a desk from 9-to-5 or spend the hours from 11-to-7 moving around a warehouse, work can take a toll on your health—and grabbing lunch from the vending machine isn’t helping.
It is possible to maintain a healthy lifestyle while working 40 hours per week thanks to these six strategies:
Sitting for long periods of time has been linked to health conditions ranging from increased blood sugar and cardiovascular disease to high cholesterol. You can spend less time sitting by standing up while talking on the phone, delivering messages to co-workers instead of sending emails, switching to a standing desk or going for a walk at lunch.
Nonstop screen time is bad for your eyes. To minimize eye strain, follow the 20/20/20 rule: Every 20 minutes, take a 20-second break from the screen and look at an object 20 feet away.
Drinking eight to 10 glasses of water every day can prevent headaches and heat stroke, flush out toxins and keep calorie intake in check.
Keep a water bottle at your desk and drink (and refill) it throughout the day. You can also snack on foods like grapes, oranges and watermelon that have high water content and will help keep you hydrated.
Your desktop has up to 400 times more germs than the average toilet seat, according to research conducted at the University of Arizona. The study showed that common desktop items such as computer keyboards, mice and office phones were contaminated with illness-causing bacteria.
To keep from getting sick, wipe down everything on your desk with sanitizer—and establish a regular cleaning schedule to keep the germs from returning.
A junk food diet has been linked to high blood sugar and smaller brain volume so steering clear of highly processed foods and sugary drinks is a better bet than a stopping for a sugar-laden morning latte and steering clear of the vending machine can improve your health.
Pack your own lunch to avoid the temptation of grabbing fast food and keep healthy snacks such as fruit, nuts and string cheese in your desk. The easier it is to grab healthy snacks, the better.
Believe it or not, taking a break from work is one of the most important things you can do for workplace health.
Whether you spend a week lounging on the beach or take a long weekend staycation, data from the Framingham Heart Study found that taking vacations boosted longevity; annual vacations also reduced the risk of dying from heart disease by 30 percent. After a little time off, you’ll return to work recharged so go ahead and request time off in the name of staying healthy!
The Thrive blog team is made up of health journalists, health coaches, Advisors and other experts who take what we know and turn it into helpful guide for you, our members. Have a question for one of our Health Coaches to tackle? Tweet it to us at @healthgram.
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