Not being active all day can result in impaired metabolism, poorer blood circulation, weaker bones and muscles, and lower immunity, increasing your risk of various chronic diseases. Here are some simple exercises you can do to stay active, agile and healthy at your workplace.
Lean your head back, your eyes to the ceiling, and roll your head slowly from shoulder to shoulder, holding for a second at each shoulder. Repeat five times.
Tilt your head forward, chin to chest, then roll your head from shoulder to shoulder, holding for a second at each shoulder. Repeat five times.
- Shoulder Shrugs: Sit tall and shrug your shoulders as high as you can up toward your ears and hold for two to three seconds, then release, completely relaxing your shoulders. Repeat five times.
- Backward Shoulder Rolls: Sit tall and roll your shoulders backward in a slow and big circular motion. Focus on tightening your shoulder blades and drawing them towards each other to pull your shoulders back.
Repeat five times.
Stand tall and clasp your hands behind your back, your palms pressed together, your arms fully extended. Take a deep breath, look up toward the ceiling, then as you exhale, press your hands down as far as
you can as you draw your shoulders backward to widen the chest. Hold for 10 seconds, release and repeat two more times.
Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your
head. Jump back to starting position. Repeat.
Note: If you are not in the best of health, do seek your doctor’s advice before doing this.
There is nothing wrong with having a snack. But indulging in unhealthy snacks over a prolonged period of time can lead to various health problems. To get the nutrients you need without gaining excess weight, here
are some tips on eating right and making healthier choices:
Choose healthy snacks like fresh or dried fruits, trail mixes, hummus and carrot sticks, as well as unsalted nuts.
Use the quarter-quarter-half method to ensure any meal is balanced. Half of your meal portions should be fruits or vegetables, a quarter should be whole grains, and another quarter should be protein-rich food.
How to pick healthier food options
- Instead of regular whole or 2% milk, opt for non-dairy (oat, soy) milk.
- Substitute French fries with baked white sweet potatoes.
- Opt for brown or wild rice instead of white rice.
- Opt for wholegrain bread instead of white bread.
Not getting enough rest can have a ripple effect on your health. It can result in chronic headaches and body aches, reduced immunity, mood swings, poor mental well-being, and poor concentration. All these may affect your work performance, putting everyone’s safety at risk. This is why it is important to rest well:
Hydrate while you rest
If you have been spending a lot of time in the sun or a heated room, you may feel fatigued and dizzy as a result of dehydration. To resolve this, you not only need water but also rest. So, do carry with you a bottle of water and avoid unhealthy drinks which could lead to more dehydration, and rest in a cool or shaded area to recover from
Check your body condition
If you pinch the skin on your arms or stomach and it does not snap back into shape immediately, you may be dehydrated. This test varies across different age groups and can only be used as a quick visual check.
You can also monitor your urine colour to see if you are dehydrated. Refer to WSH Council’s WSH Guidelines on Managing Heat Stress in the Workplace to learn more.
Find a quiet place to sit down. Close your eyes and breathe deeply in a rhythmic pattern, focusing on each breath. Do this for 5 minutes, slowly extending to 20 minutes. Try a meditation app if you are looking for guided meditation. You can also take a silent walk around your environment, or simply take some time to be still.
Activate 'Do Not Disturb' Mode
Select the 'Do Not Disturb' mode on your phone to minimise being disturbed by notifications. This will allow you to have a more restful sleep.
Write down the things you need to do the next day to help ease your mind, if you have trouble sleeping and are preoccupied with thoughts about them.
Managing your health is more than just taking care of your physical state. Watching your emotional and mental well-being is just as important as it can affect your stress resilience which can impact your physical
health. Here are a few ways to help you boost your physical, emotional and mental health:
Do a 5-minute Health Self-check
All it takes is 5 minutes to check your pulse, simply by pressing your index and middle fingers gently on the wrist of your hand.
An optimal heart rate is between 60-100 beats per minute while you are at rest.
Be Close to Nature
Go for a 10-20 minute stroll during the day and soak up some natural Vitamin D. With the sunny outdoors here, it is easy to get that natural, essential boost to your physical and mental health.
Increase Social Interaction
Social activities such as sitting in the park or talking with your family/colleague can increase serotonin levels, leaving you happier and more energised.
Know Your Health with Regular Screening
If you are 40 years old and above, it is advisable that you get your BMI (Body Mass Index) checked once a year and your blood pressure once every 2 years. Regular health screenings can help identify if
you have any chronic medical conditions.