Working 9 - 5
As you read this, you might be at work. You could be taking a quick break or maybe you're having your lunch. You might be feeling stressed as you work your way through piles of papers, or you may be having a quiet day where much of your time is spent clock watching!
Whatever it is that you are doing at work, working 9 - 5 can be stressful. It is part of a regular routine for thousands of people. You get up, you go to work, and you come home. But what effect could a desk job be having on your health?
Lazy bum
Despite the view that working in an office means that you have an easy life, sitting at a desk all day can actually be very tiring, and frustrating. Many people experience feelings of claustrophobia, or being 'trapped' at their desk. If you are one of these, remember to take regular breaks from your work.
There are ways you can stretch your legs even while at work. Every little helps! Take the stairs instead of the lift, go over to talk to a colleague instead of emailing them, and take as regular breaks away from your computer screen.
Try and get away from your desk at lunchtime and take your mind off your work. Always eat lunch and make sure you drink water or juice throughout the day.
Another office health hazard is sitting still. When you are concentrating on your work, you may be working hard and being mentally active, but unfortunately, your bum is glued to a chair all day.
Lack of physical exercise means that many office workers put on weight and aren't as fit and healthy as they could be. Although your performance review may be good, your physical fitness review would probably say 'must try harder'.
So why not do something about it? Go to the gym or for a jog before work, take a walk at break time, or enjoy a leisurely swim in the evening.
You could always exercise at home before or after work. Aerobics and work out DVDs are a great way to get active in your living room! You could use an exercise mat at home to do stretches, or even lift weights.
Fitting exercise into a packed work schedule is not easy but it is essential that you do so. Around 30 minutes of moderate exercise a day will reduce your risk of obesity and related conditions such as heart disease, high blood pressure and stroke. Plus, you'll look good for it!
Sitting ducks
Sitting at a desk typing all day can cause back pain, and develop into permanent back problems.
It is important that you sit properly at your desk. Studies show that the best seating position is:
leaning back slightly, making sure your back is supported, andfacing your screen directly - so that your back and body are aligned and you don't have to twist around to see the screen. Your arms should be at a height where you can comfortably rest them on the desk as you type. Any higher or lower and you could get uncomfortable.
Remember too, that your screen should be at eye level and at a distance away from you where you can easily see what you are doing. You shouldn't have to crane your neck upwards or downwards, lean forward, or squint while you work.
Leave me e-lone
Recent reports in the media suggest that constantly being on the receiving end of a barrage of emails is causing office workers stress and anxiety. Many office workers feel that they must check their emails constantly throughout the day, to make sure they don't miss out on any vital information or work updates.
The result of this is a very stressed, tired workforce, and ironically, not much work done. Checking emails all the time can only be counter-productive as it disrupts the flow of your work and causes your mind to be on other things.
If you are an obsessive emailer, try to cut down the amount of time you spend in your inbox. Set aside two or three times a day when you can read and send mail. Then, the rest of your time can be spent on your work.
Caffeine crazy
Sometimes a long day at work can be broken up by regular coffee or tea breaks. Office workers tend to drink lots of caffeine, seeing it as a quick fix to supply them with the energy they need to get their work done and make it to 5pm!
Drinking lots of caffeine can actually be bad for you. As a stimulant, it leaves you with a false high, and when the effect of this has worn off you may feel low or sluggish. It also puts you at risk of high blood pressure.
Pregnant women are advised to cut their caffeine intake to 300mg, (around three mugs of instant coffee), a day . Those who have high blood pressure should also try to keep caffeine intake to a minimum.
Instead of coffee and tea, try drinking water (many offices provide water coolers with fresh, cool drinking water), juice or squash. Cut down the amount of caffeine you drink to two or three cups a day.
Beat the vending machine
And to the next office hazard - the vending machine.
Crammed full with chocolates, crisps and sweets it seems to call your name every time you hurry past it. You resist all day, because you're a toughie, but by the time 3pm comes round, you're in the middle of a post-lunch slump and all you can think about is getting that sugar rush to see you to the end of the day.
So, 50 pence goes into the evil vending machine, and before you know it, you're sitting with an empty chocolate bar wrapper and a guilty expression. Sound familiar?
Getting the munchies is an inevitable part of your day, particularly if you are working hard. Try and resist the temptation to succumb to the evil vending machine.
Eating a healthy lunch will help to fill you up and keep you going all afternoon. Try eating a salad, baked potato, or a sandwich on brown or granary bread.
Snack on low-fat snacks, yoghurts, or better still fruit, nuts and seeds. You can nibble away to your heart's content, and know that you waistline and your health will be all the better for it.
If your canteen only supplies fatty junk foods, talk to your manager about the possibility of introducing more healthy foods. It only takes a salad, a few vegetables rather than chips, a basket of fruit, or low fat options and the whole office will be basking in the glory of their new found healthy diet.
Seeing the light
You may not realise it, but office lighting could also be causing you trouble. Lights that are too bright or too dim can cause headaches as your eyes struggle to adjust and work in less than perfect conditions.
Consider that you may well be in the office for 40 hours a week, and suddenly it doesn't seem like such a minor worry.
Constant headaches can lead to poor performance at work, resentment of the work place, tiredness and problems sleeping. Talk to your manager to see what can be done; chances are you won't be the only one suffering.
Torture by temperature
Thanks to air conditioning, the other thing that offices often get wrong is the temperature. While some office workers have to bask in Mediterranean heats during the middle of winter, others might have to head to work wearing scarves and gloves - in July.
Working in very hot temperatures can cause headaches, nausea, sore throats and respiratory problems. Excessive heat can also lead to stress, lack of concentration, and even arguments or violence because as temperatures soar, tempers can fray.
Working in the freezing cold isn't much fun either. Not only does it make you feel uncomfortable and a tad grouchy - because having to don a woolly hat when your friends are heading to the beach is never easy - it could cause health problems too.
Air conditioned rooms provides the perfect environment for the spread of viruses such as colds and flu. Scientists believe that ventilation systems harbour germs and pump them around offices.
So, chances are if the PA is sneezing on Monday, by Friday half the workforce will be shivering, snotty and clutching cup-a-soups.
If your office is guilty of torture by temperature, speak to your manager. They can get in touch with the company that installed the air conditioning units. You have the right to work in comfort, so don't be afraid to ask!