Desk Job Fitness: Celebrating World Health Day with 5 Easy Tips
Hello to all the engineers, coders, developers, and everyone out there, hope you're doing well. As we all know, at present, we're surrounded by so many diseases, especially mental illnesses and loneliness. The world is still impacted by the deadly virus COVID-19, and every day new types of diseases are showing up. You might think that younger and older ones are at the verge of risk, but let me tell you, we're all at risk until we add some beneficial and healthy habits to our routine. So, on this World Health Day, you must add these easy habits to your routine.
Taking Small Breaks
Many of us think that being productive means working more hours. After working for so much time without taking breaks, you might feel that a small headache started to develop and you might get fatigued. In a survey done by AFLAC, it was found that more than half of employees (59%) feel high burnout, which ultimately hinders their performance. Now, according to research from the University of North Carolina, some of the benefits of taking small breaks are:
Taking regular breaks from mental tasks can give the brain time to think about the task and stimulate new ideas.
Employees who take breaks are more productive and creative.
Taking breaks can reduce chance of doing error.
Breaks can reduce stress and tension.
Individuals who take breaks are very less prone to disease because they are sitting less and also can relieve eye strain.
Taking breaks totally depends on the individual, but research suggests including 5-minute breaks throughout the workday, about every hour. One strategy is that after working for 25 minutes, take a short 5-minute break. After four of these short work sessions, take a longer break of 30 minutes. The breaks may include a short walk, standing up and stretching, taking phone calls standing up, drinking some water, or eating a healthy snack.
Eliminating Imposter Syndrome ( Self Doubt)
Around 70% of people suffer from Imposter Syndrome, and more than half of them don't even know what Imposter Syndrome is. Imposter syndrome is the feeling of self-doubt that individuals experience about their work accomplishments.
They believe they don’t deserve their jobs or success, or that they can never meet others’ expectations. As a result, they feel like imposters or frauds in the workplace. If not treated properly, it can lead to serious mental problems. So, some of the tips to overcome Imposter Syndrome are:
Never compare yourself to others.
Talking to someone you trust about your imposter syndrome can help very much.
Mediation can help to overcome Imposter Syndrome, it can also increase calmness and clarity, reduce stress, and boost happiness.
According to Valerie Young ,an expert in her research at the University of Massachusetts recommended to focus on present, not or past or future.
Celebrate your wins even if it's a small one.
Imposter Syndrome can be treated, all you have to is to follow above simple steps.
Exercise Regularly
There are many benefits of doing exercise or any sort of physical activity. Now, in reference to desk jobs, we should always do regular exercise as it improves psychological factors such as mood and enthusiasm, increases blood flow to the brain, and sharpens your awareness. Also, you must know that 1 in 8 people worldwide have obesity problems, which can ultimately lead to many health problems like cardiovascular disease (mainly heart disease and stroke), type 2 diabetes, osteoarthritis, and some cancers (endometrial, breast, and colon).
This problem can be prevented by regular exercise. Now, if you have a very busy schedule, you can do the following:
Take stairs instead of lift or elevator.
You can do running as running for only 5 to 10 minutes can have many magical efeects on individual's body.
You can play any outdoor sports like basketball, badminton, volleyball, or can swim.
You can simply hit gym.
If you have very less time then you can walk, stretch your body at work place.
Regular exercise not only improves your performance and focus but also keeps you fit and active.
Don't Kill Your Hobby
Everyone might have a hobby that they love to do and feel pleasure in. Hobbies can be anything from dancing, singing, to walking alone, or gardening. And research suggests that following your hobbies can improve mental health. Some of the benefits of following hobbies are:
Ruduces Stress
Promotes mental health
Improves Relationship
Improves problem-solving abilities
In your short breaks, you can do the activity that you love according to the surrounding environment.
Eating Healthy
There is a famous quote: "You become what you eat," and it's not hidden how healthy eating is beneficial for us. You must include a proper balanced and nutritious food on your plate and must meet the desired requirements of carbs, protein, vitamins, and minerals as required by your body.
Some of the benefits of eating healthy are:
Can avoid obesity, diabetes, heart disease and many more.
Can increase productivity
Will provide energy
Better sleep and mental benefits
You can have nutritious snacks during small breaks; must include fruits and green leafy vegetables. You must hydrate yourself properly and keep track of your calorie intake. You must avoid oily food and have breakfast, lunch, and dinner on time.
Conclusion
At last, if you have a desk job, then you are the only one who has to take care, and in today's time where there are so many diseases, if you aren't taking care of yourself, then you're risking your health. You must follow the above easy steps and from now onwards start taking care of your body.