Building A Wellness Routine Around Your Desk Job
1 May 2022
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Bringing together the wealth of knowledge from the past with scientific knowledge of the present can help us make informed decisions about our health and how to reduce stress. There are three millennia of evidence from Ancient India and the Western civilizations that highlight the detrimental effects of physical inactivity and a sedentary lifestyle.

Being mindful of your body and mind during a hectic workday should be made a priority. Don’t give up hope if your workplace doesn’t offer you benefits like an in-house fitness center and healthy food options. There are several ways to incorporate wellness and self-care into your work life.

Be on the Move

In 2016, the Former US Surgeon General began promoting the simple idea of ‘Stepping It Up’. There has been a growing awareness about movement in our daily lives.

An easy hack to keep yourself active during work could be a casual reminder to walk for 2-5 minutes every hour. Reminders on your phone or even your Fitbit can keep you stepping consistently. This can help you feel less sluggish during the day and get you out of your desk slouch. This can do wonders for your productivity.

Get Your Posture Fixed

The human body was not designed to sit for hours at an end, especially in front of a computer. Bad posture can have several negative effects on your body and mind. Over time, it can lead to depression, pain, digestive issues, and severe headaches. Catching yourself slouch and correcting your posture frequency, as well as adding yoga to your fitness routine can help keep these in check.

Keep Yourself Hydrated

Hydration has the scientifically proven benefit of increasing your cognitive function,and improving digestion. It helps with migraines and headaches, keeps your skin looking moisturized, and keeps some chronic diseases at bay.

Use the opportunity to drink water every hour to catch up on your steps or use a large bottle. Ensure it gets done by the end of your workday.

Mindful Lunches and Healthy Snacks

The right kind of meal in the middle of your workday is essential to keep up productivity levels. Prepping your work-week lunches in advance can help ensure you’re not eating out every day of the week. If you’re unsure of what to make, there are multiple resources like cooking blogs and videos for quick and easy meals on the go. The same goes for your 4 pm snack.

Apart from eating healthy, it is proven that eating mindfully or paying attention while you eat can help prevent obesity and stress. As you continue to practice mindful eating, your brain gets wired to better interpret signals that it receives from the body. It helps us cultivate healthier eating habits. You begin paying attention to where your food is coming from, and how your body feels after you consume it.

Don’t Forget to Breathe

Concentrating on your breath helps you stay present. Taking a minute or two each hour of the day to focus on your breath, or starting your day with 15 minutes of pranayama can be beneficial in dealing with a stressful job. Focusing on your breath regularly can help stabilize your blood pressure, relax your muscles and decrease feelings of anxiety. All of this can help you have a stress-free and productive workday!

In conclusion, following a wellness routine helps wire your brain to stay connected to your body and respond to changes in a more effective and timely manner. It is rightly said that you cannot pour from an empty cup, so take the time to care for yourself first!

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