Do you have a desk job? Sitting at your desk for eight, ten, or even more than twelve hours can be both challenging and exhausting. Your legs will start to feel numb, and your back might start to ache. Staying healthy with a desk job can be quite difficult regarding the circumstances, but its not really impossible. Akhtaboot – the career network has decided to share with you four tips that can help you stay healthy at work, even when you sit at a desk all day:

Take Breaks

Sitting at your desk for very long periods of time can start to take its toll on your body. Not only will your back start to ache, but also, your eyes might start to twitch from staring at your screen for a very long time. Which is why you need to step aside from your desk and take a break. Taking breaks will help you recharge, which in return, will improve your work performance. Make sure you take breaks at periodic intervals; you can grab a cup of coffee, stretch for a few minutes, walk around, or chat with your colleagues.

Schedule Weekly Fitness Sessions

A desk job can prevent many employees from an active lifestyle. In order to maintain a healthy workout routine, scheduling 30 minutes for a workout can do wonders for your body. The benefits of working out goes beyond weight loss; it liberates you from the risk of cardiovascular diseases, cholesterol, and it improves heart function. You can always opt for scheduling some time before or after work to visit the gym for a cardio workout.

Pack Your Own Lunch (and Snacks!)

Many employees who have a desk job complain of picking up unhealthy eating habits. Junk food is almost always available when you’re working at the office. Whether its from your coworkers stash of candy bars, the Chinese restaurant across the road, or some leftover cake in the fridge. If you want to lead a healthier lifestyle, opt for packing your own lunch and snacks. This will make you feel better, knowing that you’re having the right kind of food that can provide your body with the right energy that will sustain you throughout the day. Make sure you pack healthy options, as the last thing you’d want is to get is a sugar rush from that delicious piece of Knafeh, and then suffer from a sudden energy drop. Your lunch and snacks should be packed with a healthy amount of protein, fat, carbs, vitamins and minerals.

Maintain a Proper Posture

Keeping a proper posture is crucially important for all employees with a desk job; it’s extremely important to sustain good health and eliminate backaches. Make sure you keep your back straight and feet on the ground. If you find yourself slouching every now and then, then keep sticky notes around your desk to remind you to sit up straight. Is your chair comfortable? Or does it contribute to your back pain? If you aren’t comfortable sitting at your desk, then you won’t be able to work productively. You can always ask to have your chair replaced with a more comfortable one, or you can bring a small cushion to add to your chair that you can comfortably lean your back on.

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