8 Essential Tips for Office Workers to Boost Health and Productivity

A healthy lifestyle is essential for increasing work productivity and motivation. However, maintaining a healthy lifestyle is easier said than done. The internet is full of health tips and tricks, but most of them are difficult to implement in a busy professional life. Moreover, no one knows where to start.

The best way to get healthy is to first change your diet, then improve your sleep, and finally start a healthy exercise program that suits you. This step-by-step approach ensures you have enough energy to start and maintain an exercise program, increasing the chances that you will never want to break this health cycle. Understanding these simple but effective tips will help you stay healthy in a fast-paced world.

Here are 8 health and wellness tips for office workers to boost their productivity.

Meal planning and meal prep:

Weekly meal planning is a great strategy for working professionals to eat healthy despite a tight schedule. It saves time, allows for better portion control, and reduces the chances of unhealthy fast-food choices.

Reduce your sugar intake:

Although sugary snacks and drinks are addictive, we all know they are bad for us. It is best to avoid added sugar completely, as it only provides calories and no nutrients. Beware of hidden sugars in processed foods. A good solution is to abstain from sugar for five days a week. On the weekends, you can treat yourself to a meal with an average sugar content. Also, read food labels carefully. Most of the highly processed foods have attractive and colorful packaging, but it is difficult to read the food labels as the ingredients and nutritional facts are written in a hard-to-read way.

Eat a balanced diet:

The Indian Council of Medical Research (ICMR) recommends a balanced diet of 100g of whole grains (250g), vegetables (400g), fruits (100g), legumes (85g), milk/quark (300ml), nuts and seeds (35g), healthy fats and oils (27g). Keep this in mind while planning your weekly meals. It is best to tape your meal plan on the fridge so that you and your cook know what to prepare and when. Having a well-planned grocery shopping is also an advantage.

Stay hydrated:

The amount of fluid your body needs varies depending on the season, environment and physical activity. Drink enough water. It is generally recommended to drink about 8 glasses (237ml) of water a day, totalling about 2 litres. Carry a water bottle with you and set a timer or reminder to drink water.

Don’t skip breakfast:

You may be familiar with the famous quote from famous nutritionist: “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” Breakfast is the most important meal and with a little planning, you can incorporate it into your diet by opting for simple and healthy one-pot meals like moong dal chilla, soaked oats, idli, upma or a healthy salad to start your busy day on a positive note.

Get good quality sleep:

Getting enough sleep is crucial for optimal productivity and overall health. To ensure 7-9 hours of quality sleep each night, maintain a consistent sleep schedule, optimize a comfortable sleep environment, and minimize screen use before bedtime. Practicing relaxation techniques such as reading or meditating before bed can also improve the quality of your sleep.

Practice yoga and exercise that works for you:

Regular yoga can help improve your posture, reduce stress, and increase your flexibility, which can help reduce the effects of sitting for long periods of time. It can also increase your energy and focus, contributing to increased productivity and overall well-being. Simple stretching exercises, breathing exercises and meditation can also be done while you are working. In addition to yoga, light exercise such as a morning walk can also help you stay physically active.

Forgive yourself and don’t stress about everything:

If you haven’t followed your program for a while, get back to it whenever and wherever you can. Stressing about missing a workout or eating unhealthy can be counterproductive. Accept your failures without feeling guilty and get back on the right track.