Long working hours, lunching at your desk, and coughing co-workers make it hard to stay healthy and fit. Shorter, colder days add to the challenge. With obesity on the rise and new strains of viruses and bacteria emerging, it’s more important than ever to be vigilant about your health…especially when you consider the following facts:
- Nearly 70 percent of Americans age 20 and over are obese or overweight.
- A mere 30 percent of adults consume their five servings of fruits and vegetables every day.
- The CDC reports 80 percent of American adults do not get recommended exercise.
- According to researchers at Michigan State, 95 percent of people do not properly wash their hands. While other studies indicate the percent is closer to 75, there’s still work to be done.
The good news is that there are simple things you can start doing today to give your health a boost.
Top 10 Tips for How to Stay Healthy
1. Get Enough Sleep
According to the National Sleep Foundation (NSF), more than 65 percent of adults suffer from sleep issues. Sleep rejuvenates your body, mind and spirit. The NSF warns that people who get insufficient sleep are more likely to develop physical and emotional problems. Aim for seven to nine hours nightly.
Falling asleep on your desk doesn’t count. It is generally preferable to get your sleep at home.
2. Wash Your Hands
It’s important to wash your hands 6-7 times a day. Lather up thoroughly before, during or after preparing or eating food, using the restroom, blowing your nose, coughing, sneezing or touching garbage.
Follow these simple steps:
- Wet your hands with warm water.
- Apply soap.
- Lather well, rubbing your hands vigorously for at least 20 seconds.
- Rinse well.
- Dry your hands with a clean towel or air dryer.
- Use your towel to turn off the faucet and/or open the door.
- If water is unavailable, use hand sanitizer, making sure you apply enough to thoroughly cover you palms, backs of hands and fingers. Rub until dry.
Strive for 20 minutes of purposeful movement each day. Even modest exercise has been shown to help control weight, boost mood and energy, and maintain healthy bones, muscles and a cardiovascular system.
That might be walking up the stairs during the day, going for a stroll during lunch, or parking at the far end of the lot. Enlist a friend and you’ll burn even more calories. Just a few minutes a day should be no tall task if you pick something you enjoy.
4. Have Some Fun
Many people toil through their day – or even their life without enjoyment. Get involved, make friends, dig deep inside to discover what it is that truly makes you happy.
Whether it’s dining out with friends, fishing, playing the piano, or restoring old cars, a passion gives meaning and joy to your life.
5. Reduce Stress
Deep breathing isn’t just for when your co-worker is getting on your last nerve. There are several strategies for reducing stress. You could try meditation or relaxing with music or a good book. You can take 5 minutes to reduce your stress. The work will still be there when you get back.
Perhaps those lengthy business meetings would go a bit smoother with a group yoga break.
6. Drink Water
Nope, not a can of soda, your body needs plenty of clean water.
While the amount you need can vary according to activity level, the standard mantra of eight, eight-ounce glasses is easy to remember and probably close enough to what you need.
7. Eat Raw Foods
You’ve heard it said, “An apple a day keeps the doctor away.” And while that’s not exactly a hard and fast rule, raw food does do a body good!
Keep nuts, cut-up vegetables and fruit at your desk to snack on. If it’s already prepped and ready to go you are more likely to grab that instead of those Peanut M&Ms you love. Well, most days anyway.
8. Reduce Saturated Fats
While you are eating those raw fruits and vegetables it’s also important to reduce your intake of saturated fats.
These are commonly found in processed foods and carry out meals. Yeah, I know…the good stuff. But even cutting back can do a lot to help you stay healthy.
9. Take Your Lunch to Work
You may have thought brown bagging it was just for kids, but taking your lunch is important for adults too.
You’ll eat healthier and save money too. Now that’s a win win if I ever heard one!
10. Five A Day
Strive to eat at least five servings of fruits and vegetables daily. (Potatoes don’t count!)
The ancient philosopher Virgil said, “The greatest wealth is health,” and it’s as true today as it was two thousand years ago. Incorporating just a few of these tips into your day will have an immediate, positive effect on your health. Start small and build.
Let OfficeZilla Help You Stay Healthy
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With these 10 tips for how to stay healthy and an arsenal of sanitation products you will be on the road to a healthy you this winter!