Checklist: Health at work

Sedentary and repetitive work, unhealthy lunches and incorrectly adjusted office chairs and desks can have a negative impact on your well-being and productivity at work. We have tried to summarize some easy-to-correct points to bring more health into your workplace. You can go through our checklist and consider which of these points could be improved in your workplace.

At the desk:

Your chair: it is important that your chair is ergonomically adjusted to suit your size and relieve the strain on your back.
Yourdesk: a sit-stand desk is a good idea as it allows you to switch between sitting down and standing up to work.
Computer: Adjust your monitor so that the light does not reflect on the screen in a distracting way. Use an ergonomic computer mouse and make sure the keyboard is at an appropriate distance from you.

Food:

Breakfast: make sure you have breakfast every day. It will give you a good start to the day and give you energy for the morning's work.
Water: Remember to drink plenty of water. Don't drink sugary drinks - they are excess calories that don't fill you up.
Lunch: Go for the vegetables and wholegrain products in the canteen and avoid ready-made products, fatty sauces and extra French fries. Or bring your own healthy packed lunch.
Snacks: If you need a snack, eat a piece of fruit, some berries or nuts to get some extra energy.

breaks:

Breathing: spend a minute focusing on deep and calm breathing.
Movement: Get out of your office chair several times a day! Stretch, do some short exercises such as rolling your shoulders a few times, take a walk around the building or go to the canteen to get some water. Giving your brain a short break and getting some movement will increase your concentration.
Exercise: If you have a slightly longer break, you can go for a run or do 30 minutes in the gym. This way, you can fit exercise in during the day, even if you're busy after work. If you don't have enough time for a workout that requires a change of clothes and a shower, go for a brisk walk with a colleague.
Thewindow: air out during the day and get some fresh air in.
Thestairs: Skip the elevator and always take the stairs. Use them even when walking around the building for a short break.

By Josefine Huusom