Work is oftentimes connected with stress. It could be that a colleague has called in sick and you need to finish her work, or that a project needs to be modified yet again, or that a customer suddenly has other wishes…These situations are familiar to us all, in which we’d most like to pack it in. But while this often isn’t an option, we are forced out of necessity to sit down and to take the bull by the horns.

When we feel under pressure, we hardly take notice of our environment or even ourselves. After all, who has time to think about the correct posture or healthy eating when the boss is calling every hour to ask when that project will finally be finished? Do you? Probably not. Many workers don’t take the warning signals of their bodies seriously and therefore suffer today from burnout syndrome or muscle tension. Anxiety on the job can also incite them to ignore these signals until they can no longer stand it, which is why many must call upon psychologists and/or physical therapists. Yet with simple exercises and conscious relaxation techniques, such measures could have been avoided.
Employers know that only healthy and mentally fit workers can also achieve high performance, but only few also do something to promote of health in the workplace. Due to illness related absences alone, German companies lose an annual revenue of 45 billion Euros. Until companies change their thinking and try to create a positive, comfortable workspace as well as work environment, you must take the initiative yourself.

The Correct Posture

Office workers suffer most often from backaches and tension in the shoulders and arms caused by incorrect posture while sitting. Here’s the correct way: Your back is straight and leans against the backrest of the chair. Legs are parallel to each other and are situated at a 90˚ angle to the floor. Forearms rest on the desk; forearms and thighs are parallel to each other.

Your Workspace

To spare your eyes, your computer screen should be focussed, high-contrast, and flicker-free. It should neither glare nor reflect and be easily rotatable. The optimal distance from the screen to the user is between 50 and 70 cm.
To rest your forearms in front of the keyboard, you will need a desk that provides ample space. Optimally, its height should be adjustable to your individual height.
To prevent any further disruptions, the printer should not be on your desk. Laser printers should not be in the office at all but belong in a separate room that is well-aerated. This is because they produce ozone and are operated with toner that is toxic.
Most of all, pay particular attention to your office chair. It should have at least five wheels to prevent it from tipping. The chair and its back should be height adjustable, whereby the incline of the back should also be adjustable.
Decorate your office with foliage plants. They keep the air humidity constant and also make your office look more friendly and personalized.

When your office inventory is adequate, it is now up to you to conquer your day-to-day work life.

Start Your Day Right

Try to wake up at least ten minutes earlier each day in order to stretch out fully. Your muscles will become relaxed and therefore prepared for the day. It is best to do these morning exercises in front of an open window. This brings you added rejuvenation and extra oxygen. Also be sure to eat a large breakfast. Only this way can you obtain the necessary energy to endure the long workday. If there’s no time for breakfast, bring fruit and whole-grain bread along with you to the office for a late breakfast.

Snacks for in Between

The body expends a lot of energy through steady thought and concentration. Therefore, eat some fruit, vegetables, or granola bars between meals. Don’t forget to drink adequate fluids while working—at least 1.5 liters.

A Lunch Break of a Different Kind

Instead of always going to the cafeteria or waiting in line elsewhere only then to gulp down your food, try walking or jogging. It clears the head. Then eat only light fare. Heavy food sits in the stomach and reduces your ability to concentrate.

Take it Easy

Relax after work any way you like. Don’t force yourself to do something that you don’t really want to do. Make a conscious decision. Some read a book or take a relaxing bath, while need sports or exercise to feel balanced.

Simply try following these tips. Some are not easy to carry out, but the results are definitely worth the effort. Remember: Only physically and mentally healthy people can also get ahead.