Health and Office: Creating the balance

Maintaining a healthy lifestyle with your office can be a herculean task. With your job responsibilities, comes a lot of stress and pressure. A lot of your time goes in front of the screen, usually working overtime at odd hours. This has adverse effects on your body leading to a lot of health troubles.

A healthy lifestyle is not so easy to adopt and maintain. And with the Covid-19 work from home scenario, the lines of office and home are getting more blurred. It is now relatively easy to get a snack, munch it down and go to the bed soon after the meeting ends. Where is fitness?
However, there are certain changes that you can incorporate into your daily life to make sure your work and health remain balanced. We have listed a few of them below.

9 Ways in which work and health can be balanced

1.Set a schedule

The first and foremost step is to set your routine. List down your engagements throughout the day. Then sort out your free time. Prioritize your tasks and make a to-do list. This will help you to focus on the tasks based on their importance.

2.Differentiate between the office and home

If you are working from home, it is very obvious that your bedroom can become your office. But this has obvious effects in terms of back pain and joint pain. Therefore, differentiate your workspace from your home. Set up your system at a remote corner with suitable ventilation and a comfortable desk and chair. Windows opening to a balcony can also work as a stress buster.

3.Don’t stay up late

Staying up late is very normal. After spending the entire day at the office, a lot of us return late from the office and need to catch up with friends and stuffs too. Some of us also has pending works to be finished which usually takes long hours at night.
But it is not at all healthy to stay awake. This hampers the metabolism, makes you more stressed and the body is devoid of ample rest. As a result, the next morning is more tiring.

4.No lunch on the work desk

Many of us subconsciously take our lunch plate on our office desk, especially during work from home. Having lunch at the work desk not only hampers digestion but also disturbs bowel movements. Improper chewing, bad posture, and disturbed concentration result in low absorption and gastrointestinal diseases.

5. 30- minute workout

In order to have a healthy lifestyle, your body should go through a nominal workout. This will allow you to burn those extra calories, maintain blood pressure and insulin levels, wave off extra fat and stay fit and fresh.

6.Healthy snacks

Lockdown has made us binge-watch our latest series with our favorite snacks. But not all snacks have helped us. These snacks have unhealthy (Saturated) fats and high processed added sugars.
Instead of these, when you go hungry, it is better to lay your hands on fat-free, health-friendly snacks. These include muesli, granola bars, cornflakes, baked chips, low-fat recipes, and others.

7.Movement after every hour

Sitting for long hours, crooked, and staring on a screen can have adverse effects on your spine, joints, eyes, and other body parts.
So, it is advised to have a 5-10 minute break after every hour or so, and get a fresh breath. This will not relax your joints but also your mind and make you feel a bit relieved.


After a huge day at work, it is necessary to pull yourself out of the stressful environment. The best way to do so is to pursue anything you like. It can be reading a book, hitting the gym, cooking your favorite recipe, gardening, or going out on a walk.


The working people can always relate to the huge amount of stress they have to go through. It often leads to headaches, low concentration, hypertension, insomnia, and high blood pressure.
One effective way of combating this is to meditate. Meditation is the practice of focusing and mindfulness to train attention and awareness. It allows attaining a clear mental and emotionally stable state.

These are few ways in which you can bring change to your daily stressful life, full of emails and pdfs. Balancing both can be tough, but once you gain control, you will feel better, healthy, and fresh.

Also Read: Jeff Seid – The youngest IFBB Pro

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