Working 9-5? Time To Take Care Of Your Health

Working in a corporate office carries health risks to the body such as a sedentary lifestyle, eye strain, and musculoskeletal disorders. To take care of your health while working a 9-5 job, it is important to follow a series of tips:

• The work surface should be at the proper height to prevent the shoulders from being flexed or raised and to ensure that the arms are at a 90-degree angle.
• To prevent pressure on the arms and shoulders, there should be a minimum of 10 centimetres separating the keyboard from the edge of the table.
• It's critical to keep your feet flat on the floor and your back straight when maintaining proper posture. Shoulder, neck, and back issues can be brought on by poor posture.
• We will keep the desktop clean and tidy, eliminating unnecessary elements to maintain concentration and avoid distractions.
• The stool or chair needs to be height-adjustable and ergonomic. The backrest must have a high profile and lumbar support.
• Avoid using the couch or beanbag for computer work. They are not ergonomic, and they may lead to issues with the shoulders, neck, and back.
• You have to take care of the lighting to avoid visual fatigue. It is important to avoid reflections on the screen, which can cause eye discomfort.
• Rest your eyes regularly and remember to blink frequently to keep your eyes hydrated and avoid eye strain.
• Control and limit screen time, as it can cause eye strain, headaches, and vision problems.

Importance of Drinking Water: Even if we are not thirsty, we should always have a glass of water on hand and drink often because dehydration can lead to headaches, constipation, exhaustion, and drowsiness. The amount of water you should drink each day varies depending on your weight, level of physical activity, and the climate, but generally speaking, 2 to 3 liters is advised.

Take breaks and engage in physical activity: Regular breaks are essential to preventing fatigue and exhaustion. Every 20 to 30 minutes, it is advised to get up and move around. Exercise is also vital for maintaining good health. 

9-5 jobs may increase the risk of vitamin D deficiency, as people spend more time indoors, where exposure to sunlight is less. You should add foods rich in vitamin D including fatty fish, such as salmon, tuna and sardines, egg yolks or liver

The brain is a complex organ that needs a balanced diet to function properly. A brain-healthy diet includes nutrient-dense foods such as protein, healthy fats, complex carbohydrates, vitamins, and minerals.

It is recommended that you eat five fruits or vegetables each day due to their high vitamin, mineral, and fibre content, low calorie and fat content, and potential to lower the risk of chronic illnesses.

Working in the evening can increase the risk of sleep disorders, so if possible, it is recommended to avoid working after 5:00 p.m.

We must establish clear boundaries between personal life and work.