In fact, those who sit at computers for days or nights in huge offices get much more tired than those who work on the move. How to survive in the office?
Some scientists have suggested that the cause of fatigue lies in excessive energy expenditure. To achieve this goal, office workers use mental energy, depleting the body’s strength. As a result, a person gets tired of the ability to think. However, the staff of the US National Institutes of Health did not confirm this hypothesis and did not establish a direct relationship between the increase in energy expenditure in solving complex mental tasks and energy expenditure at rest. Despite this, try to do complex and urgent tasks in the morning, and leave the lighter ones at the end of the working day. It helps me, I checked.
Unlike their American counterparts, British people associate fatigue in the office with low motivation. The desire to do other things instead of work (for example, traveling on social networks) leads to excessive stress and fatigue. Of course, I want to upload a photo from my vacation to Instagram much more often than to start performing my work duties.
I believe that making a map of the working day will help to cope with this problem. Plan not only working hours, but also rest and
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warm-up during work (for example, 10-15 minutes every 2-3 hours). The brain needs a reboot too, even though this is not The Matrix and you are not Keanu Reeves.
Improper nutrition affects our well-being not only at home, but also during work. Office “residents” love fast food, snacks and sweets, forgetting about a full meal. Our productivity depends on what and how we eat. Quick bites at the computer or on the way to the printer sooner or later lead to problems with the digestive system (bloating, diarrhea, constipation, heaviness in the stomach),
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excess weight and metabolic disorders.
Doctor-gastroenterologist of the medical center “ON Clinic Kharkiv” Frolova Irina says:
“Snacks in the office are a matter of course. The feeling of hunger makes us feast on bakery and flour products, chocolate, chips, crackers and other junk food that does not require cooking. We drink all this with cola, tea or coffee. This menu is reflected not only on the figure in the form of excess weight and cellulite on the buttocks, but also on the general well-being. In women and men, due to excessive consumption of sweet or salty foods, chronic diseases (gastritis, stomach ulcer or duodenal ulcer) may be aggravated. ”
Kristen Smith, a nutritionist and spokesperson for the Academy of Nutrition and Dietetics, recommends scheduling healthy snacks for each day. A meal schedule can help replenish energy, maintain weight, and improve performance. “Office” snacks include nuts, seeds, dried fruits, fruits, cereal bars, and if there is a refrigerator – cheese, vegetable salads with vegetable or olive oil, rolls with cottage cheese and herbs.
Those who do not eat breakfast in the morning need to rethink their morning habits. Many people do not like their morning meals or do not have time to have breakfast, trying to come to the office on time. However, scientists have proven that a full breakfast helps control hunger, improves metabolism and increases productivity throughout the working day. You need to have breakfast no earlier than 1-2 hours after waking up. For this, cereals, cottage cheese, eggs and sweet fruits (they do not irritate the stomach lining), rich in fiber and vitamins, are suitable.
If you feel like pampering yourself with a cup of coffee throughout the day, don’t add cream, syrups, or sugar to it. This not only increases the calorie content of the drink, but also negatively affects the health of the heart and blood vessels. When you can’t do without sweetness, replace sugar with honey, store cream – with nut or cow’s milk, which, as a rule, do not contain sugar additives. For flavor, you can add cinnamon or vanilla extract to the coffee without increasing the calorie count.
If possible, move!
Movement is life and even in the office. Sedentary work leads to the development of osteoporosis,
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osteochondrosis and other diseases of the musculoskeletal system. And according to one study, it shortens life expectancy. About 86% of working Americans work in offices in sedentary jobs. This indicator is almost the same as in our country. Scientists have found that if you walk around the office for at least 2 minutes every hour, the risk of premature death decreases by 33% (on average, by three years).
Doctor-proctologist of the medical center “ON Clinic Odessa” Andrey Marusov says:
“Prolonged sitting in a chair, chair or driving leads to the appearance of stagnant processes in the pelvic organs. This is a direct path to hemorrhoids, anal fissures and other proctological diseases. If, sitting at the computer, you do not move for a long time, you yourself “incubate” problems with the anus. “
Think about cleanliness and convenience!
If your office has an uncomfortable chair or a high table – ask the management to replace them, or a mess in the workplace – remove it by periodically performing wet cleaning and getting rid of unnecessary documents that collect dust. An uncomfortable posture, dust and dirt are harbingers of numb legs and arms,
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allergic reactions, cough, respiratory diseases.
Olena Tsareva-Kolesnik, endocrinologist at the ON Clinic Dnepr medical center, recommends:
“Ventilate the area in which you work at least 1-3 times for at least 5-10 minutes with an 8-hour working day. Fresh air improves the functioning of the heart, brain, other organs and systems, and its lack leads to malaise, headaches, fatigue and lethargy. “
Protect your eyes!
It is possible to look at the computer continuously throughout the working day, but only if you do not want to face eye diseases. While working at computer equipment, including smartphones, the eyes are in constant tension due to changing parameters of brightness and contrast, moving pictures and text. I do not urge you to give up gadgets, because I myself cannot imagine life without them. But doing visual gymnastics and being distracted from sticking to the screen for at least 2-3 minutes every hour is within the power of each person.
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Vision must be protected at any age.
Last but not least, try to avoid stress (no matter how trite it sounds). Constant stressful situations that arise during the work process lead to lack of sleep, insomnia, bad mood and irritability. If you do not know how to abstract yourself from the explosive atmosphere in the team, find acceptable ways of relaxation (listening to music, using various meditation techniques) or a new job (health and nerves are more expensive!). I also recommend that you do not neglect play or yoga rooms, massage chairs or exercise machines if you have one in your office. Such entertainment in between urgent matters helps to distract and relax, make you move and not feel like a squeezed lemon.
What helps you survive in the office?