Guest Column: Health Tips For The Work Week

By Melissa Rodgers, Kaiser Permanente

Morning is the most promising part of the day for many people. If you’ve had a good night’s sleep and a healthy breakfast, your energy level is at its peak and you feel ready to tackle whatever challenges come your way.

But as anyone who has worked in an office environment knows, our batteries often begin to run down as morning turns into afternoon, and by 3 or 4 p.m., just hanging on until quitting time can become a struggle.

It doesn’t need to be that way, though. Even in the midst of a busy day, taking a few moments to care for your body and spirit can help you remain energized all day.

Here are some easy steps you can take to keep your batteries charged and to stay focused and productive all day long. Keep these tips handy, and feel free to share them.

Take Regular Breaks

Avoid sitting still for too long by taking short movement breaks
and changing positions frequently. Moving around helps muscles relax and recover from static positions and increases blood flow. Ideally, move around at least every 30 minutes. Take a moment to stand up, look out the window, or stretch at your workspace. Use this time to do something that takes you away from the computer screen. After the mini-break, you can return to your work feeling refreshed and energized.

Drink fluids

Keeping your body hydrated is vital to maintaining energy. This doesn’t mean more coffee or soda. The caffeine in coffee (and some sodas) can actually dehydrate you. The sugar in soda may give you a momentary boost, but it doesn’t last. Good old water is best. Keep a bottle or cup handy and sip frequently throughout the day. Instead of sugary drinks, try adding a slice of orange or lemon to your water for a boost of flavor.

Snack

Several hours after lunch, blood-sugar levels drop and energy wanes. A mid- or late-afternoon snack is the antidote, but make sure it’s the right snack. Candy or other sweets offer only a momentary boost. Consider fresh fruits or vegetables, whole grain crackers, a small serving of nuts, or some low-fat yogurt. These revive energy in a way
that lasts longer than candy.

Walk

During a couple of those regular, timed breaks during the day (try for mid-morning and mid-afternoon), get up and leave your desk for 5 or 10 minutes. If possible, walk outside and enjoy the sunshine a bit. If not, take a lap around your floor, walk up and down a couple of flights of stairs, or take a stroll to the loading dock and back. Exercise stimulates blood flow throughout your body, including your brain, and allows you to return to your work refreshed and refocused. Remember, short physical activities can contribute to your 30 minutes of recommended daily exercise. For information about walking as regular exercise, check out www.everybodywalk.org.

None of these tips is costly, but the benefits can be priceless. Getting even a little exercise and eating right are beneficial to your physical health, and help you feel better about yourself. And if staying alert and productive in the afternoon impresses your boss, that’s a bonus all by itself.

For more tips on how to eat better and stay active, at work and at home, use the tools on our free kp.org website.

Melissa Rogers is program director for Employer Engagement and Worksite Wellness, Regional Health Education, Kaiser Permanente of Northern California.