As many people spend more time at work, the chances of damaging workplace habits affecting their mental and physical health are pretty high. Even changes in food habits and computer screen time can have an adverse effect on mental and physical well-being. Here are some tips that would help you stay healthy at work.

Maintain good posture
Sitting at a desk for long periods of time can put more pressure on your neck and muscles. Ensure that you use a chair with proper back support. Also, make sure that the computer screen is at your eye level. Your feet should be flat on the floor while sitting. Proper posture helps reduce strain on your back, spine, and muscles, resulting in less fatigue after a day at the office.

Take regular breaks
Prolonged sitting can trigger obesity, heart disease, and poor blood circulation. It is better to stand for a while after 30 minutes or one hour of work. Otherwise, do some stretching or walk around the office. Even small physical movements help increase blood circulation and provide energy. Take small breaks whenever possible to stay on your toes.

Keep hydrated
Dehydration can result in headaches, fatigue, and lack of concentration. Keep a bottle of water on the table and take sips regularly. Drink six to eight glasses of water daily. Herbal tea, oranges, and salad cucumbers help maintain adequate fluid levels in your body.

Healthy snacks
Instead of chips and cookies, try nuts, fruits, and roasted peanuts as snacks during office hours. These snacks will provide much-needed energy and satiety. Don’t skip lunch; make it a point to have nutritious homemade food.

Regulate screen time
Constant computer use can result in eye strain, headache and eye dryness. Follow the cardinal 20:20:20 rule -- every 20 minutes look at an object 20 feet away for 20 seconds. Try to regulate the screen brightness and position the computer screen to reduce the glare from it. You should also blink regularly to reduce eye strain.

Practice breathing exercises
It’s a reality that there is no escape from job pressure. Taking deep breaths, practicing mindfulness, or yoga can be very beneficial. These exercises can reduce cortisol, which is a stress hormone, increase focus, make the mind calm and help maintain emotional stability.

Cleanliness and discipline
A muddled desk can negatively affect your mind. A clean workstation can reduce stress, increase productivity, and improve concentration. Make sure to clean the office desk daily. Moreover, a green plant on the desk can bring positivity and develop equanimity.

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