It's no secret that maintaining our health and wellbeing is challenging when we're working. We're more likely to overeat, not exercise enough and stress out more than ever. But we don't have to be resigned to this fate: there are things we can do to help our health and wellbeing during the working day. In fact, things that can help boost our health and wellbeing will also improve our productivity .
Here are 10 ways to boost your health and wellbeing during the working day:
(Source: Dr Michael Mosley's BBC podcast, Just One Thing)
- Go for an early morning walk
That burst of morning light will stop the production of the sleep hormone melatonin and let your body know the day has begun!
- Start your day with a cold shower
One study showed that people who had a cold shower every morning for 60 days, took 30% fewer sick days.
- Drink coffee
Do we really need to convince you?! One UK study suggested that those who drank up to three cups of coffee a day experienced better heart and brain function!
- Take regular breaks
Shift your focus away from the screen and improve your creative thinking, decision making and concentration levels.
- Drink water
Stay hydrated throughout the day to improve memory, attention span and mental capacity.
- Stand up!
Give your metabolism a boost, raise your heart rate and improve your overall health by getting out of your seat for a couple of minutes, two to three times a day!
- Eat small portions of nuts and dark chocolate
Mid-afternoon slump? A healthy snack like nuts or dark chocolate can improve energy levels, boost short term memory and enhance your attention span.
- Meditate
A short 10-minute meditation session can improve your sleep and boost your mood and immune system.
- Take a hot bath after work
Make sure to take some time at the end of the day to relax and unwind. A hot bath or shower can help you fall asleep up to 36% faster and enjoy a better quality of sleep, meaning you will feel more rested the next day.
- Read a book
Resist the temptation of sitting in front of the TV before bed. Take 15-30 minutes to read a a chapter of a novel instead. Reading fiction has been shown to lower stress hormones and raise the 'love' hormone, oxytocin!
