5 TIPS: FIT AND HEALTHY IN EVERYDAY WORKING LIFE

Don't stress - it doesn't always have to be a tight sports workout. Here are 5 tips to help you stay fit and healthy at work. 

IN BRIEF

• Tip 1: Regular exercise
• Tip 2: Ergonomics at the workplace
• Tip 3: Healthy diet
• Tip 4: Social interactions
• Tip 5: Organization and time management

En order to stay fit and healthy, a healthy lifestyle is important even during a workday. It is important to note that everyone is different and needs to find different strategies that fit their individual lifestyle. Experiment and find out what habits and routines work best for you to stay fit and healthy. Here are some tips that can help you do that:

TIP 1: REGULAR EXERCISE

Regular exercise in your workday can be a challenge, especially if you spend a lot of time at your desk. So try to incorporate regular exercise into your workday. Small bursts of movement can make a big difference.

If possible, use a height-adjustable desk or a standing desk. This allows you to alternate between sitting and standing while you work. Use your breaks actively instead of spending them completely at your desk. Get up, go for a walk, or do some simple stretches to loosen up your muscles. If the nature of the meeting allows, suggest that you take a walk during. Instead of sitting in the conference room, you can get some fresh air outside while discussing important issues.

Avoid the elevator and take the stairs instead. Climbing stairs is an easy way to get your heart rate up and strengthen your leg muscles. If it's possible, get active for part of your commute. Ride your bike to work, get off the bus or train one stop early and walk the rest of the way.

Set a timer to remind you to take a short exercise break every 30-60 minutes. Stand up, stretch, do some squats or march in place. Use your lunch break to be active. Go to a gym nearby, take a walk in the park, or engage in some other form of exercise that you enjoy. Take heart and start a run. We have compiled 10 tips for running beginners for you. There are also special exercises you can do at work, such as leg lifts, arm circles, squats or wall push-ups. These exercises are discreet and can help keep your body moving.

Remember that any form of exercise counts, even if it's just short activities. The point is to incorporate as much movement as possible into your workday and avoid a sedentary lifestyle.

TIP 2: ERGONOMICS AT THE WORKPLACE

Make sure your workstation is ergonomically designed. Good posture and a comfortable working environment can help prevent back and neck pain. Check out your workspace and look for these things:

Make sure your chair is properly adjusted. Your feet should be flat on the floor or resting on a footrest. Keep your knees at a right angle and leave enough room for your thighs. The back of your chair should support your spine. Your desk should be an appropriate height. Your forearms should be able to rest at a 90-degree angle while you type or work on the keyboard. If necessary, adjust the height with a height-adjustable desk or tabletop. The screen should be at eye level so you don't have to constantly tilt your head up or down. Place the screen about an arm's length away from you and at a distance of about 50-70 cm. If necessary, use a monitor stand or a laptop holder.

Make sure there is sufficient lighting at the workplace. Your eyes will thank you. Avoid glare from windows or lamps and use a desk lamp instead. If you use the phone frequently, use a headset or speakerphone to avoid unnatural head and neck posture. Depending on your needs, you can use ergonomic aids such as a height-adjustable desk, ergonomic chairs, footrests, wrist rests, or an ergonomic mouse and keyboard to further improve your work environment.

Also, be sure to wear good footwear and always remember: no shoe is finished. You can replace the flat standard insole with a suitable CURREX. Find out which model fits best here: Insolefinder

TIP 3: HEALTHY EATING

A healthy diet at work is crucial to have energy, stay focused and promote well-being. By paying attention to a few things, you'll be able to stay balanced and fit in no time.

Plan ahead and prepare healthy meals and snacks for the workday. This will help you avoid choosing unhealthy options or resorting to unhealthy snacks. Make sure your meals are balanced and contain all the important nutrients. Use a combination of whole grains, lean protein (such as chicken, fish, tofu), healthy fats (such as avocado, nuts, seeds) and a variety of fruits and vegetables.

Very important: Don't skip breakfast. Start your day with a healthy breakfast. It can help you boost your metabolism and provide energy for the workday. Keep healthy snacks like nuts, fruit, vegetable sticks or yogurt handy. These snacks can satiate you between meals and prevent you from reaching for unhealthy options. Drink plenty of water. Dehydration can lead to fatigue and difficulty concentrating. Keep a water bottle on your desk and drink regularly. Try to avoid sugary drinks like soft drinks, sweetened juices or energy drinks. These provide empty calories and can lead to a drop in energy. Instead, drink water or unsweetened tea.

Organize joint lunches with colleagues. Not only is it fun, but it can help maintain healthy eating habits. Watch portion sizes and try not to eat too much. Use smaller plates or bowls to avoid automatically eating too much. Try to avoid fast food options, as they are often high in saturated fat, sugar and sodium. Instead, prepare healthy meals at home or look for healthy restaurants near your workplace.

TIP 4: SOCIAL INTERACTION

Maintain social contacts, both inside and outside of work. Spend time with family and friends to improve your well-being and reduce stress. In fact, studies have shown that social interaction can have positive effects on physical health. People who are regularly socially active often have a lower risk of chronic diseases such as cardiovascular disease or diabetes. To reap these benefits, you can take the following steps:

Spend time with family and friends. To do this, organize regular get-togethers with loved ones and cultivate relationships that are important to you. Seek out groups or organizations that have similar interests to yours. Participating in local sporting events, clubs, or volunteer activities can give you the opportunity to meet new people and make social connections.
Use technological means if you find it difficult to engage in direct face-to-face social interactions. You can use technology such as video calls or social media to stay in touch with others.
And most importantly, be open to new contacts. Join classes where you can meet people with similar interests. Take a running or sports class and you'll kill two birds with one stone: healthy exercise and social interaction. 

TIP 5: ORGANIZATION AND TIME MANAGEMENT

Effective time management can help make your workday less stressful. A well-planned day helps you reduce stress by giving you a clear overview of your tasks and dividing them into meaningful blocks of time. This will help you avoid overload and give you more control over your work.

Sort your tasks by their importance and urgency, so you can make sure you focus your time and energy on the most important tasks. This will help you focus on what's important and avoid wasting time. Healthy time management also includes scheduling breaks, recovery time, and relaxation activities. By consciously setting aside time for yourself, you can regenerate, reduce stress and promote your health. You should also learn to set clear boundaries. Learn to say "no" when you're overworked, and be sure to maintain a healthy work-life balance. Effective time management will help you increase your efficiency and work more productively. By minimizing distractions, structuring tasks efficiently, and avoiding procrastination, you can accomplish more in less time, reducing stress. Also, always remember to get enough sleep, as it is very important for your mental and physical health.

WOW - so many tips for a healthy lifestyle. Start today and implement the first tips. We wish you lots of fun!

And if your feet hurt or your knees ache, let us know. The CURREX insoles distribute the load on your joints optimally and give your run that extra boost.