I spend most of my day at a desk staring at a computer. Don't get me wrong, I love the collaboration and creativity that is involved with molding exciting video content for our clients on a daily basis. But there is still a voice in the back of my head, reminding me in a sinister way that I'm not the picture of perfect health...I fantasize from time to time about the ideal bodily existence: waking up in the tree tops with the sun on my face, foraging for berries and nuts and other nutritious edibles from my environment, and feeling the earth in my toes as I run through the fields in search of wild game. It's hard to imagine someone living like that and also getting overweight or contracting diabetes when they are 40.
For most normal humans however, our days are less than ideal from a health perspective. We spend hours in cramped, solitary positions, straining our necks and eyeballs while eating unhealthy food that can make us miserable both in the short run and the long run. The good news is there are some simple techniques I've implemented to help me move closer on the scale toward the ideal existence. The other good news is I've decided to share this with you.
The bad news is I'm not a health professional in any way, shape, or form, so implement one or more of these ideas at your own risk!
I just mentioned doing pushups at your desk. It turns out there are actually a bazillion little exercises you can do in a small space without gym equipment. In addition to all of the brain benefits you get from exercise in general, fast-and-dirty workout routines throughout the day are a fantastic way to keep you awake and alert at work.
So next time you feel yourself getting groggy at 3 PM, rather than buying an expensive cup of coffee for the caffeine you're probably already desensitized to, just simply do as many pushups as you can for 15 or 30 seconds. Bam, your drowsiness will disappear.
Standing desks are all the rage right now and for good reason. We incorporated height-adjustable desks into our environment, and I can't imagine reverting to a sitting-only situation again. As more research has been conducted, the general consensus is that standing all day instead of sitting all day isn't necessarily a huge improvement, but rather changing your positions and generally moving throughout the day are the best methods to reverse the ill effects of being stationary for long periods. According to this study,
“Simply reducing inactivity by increasing the time spent walking or standing is a more effective way to help reduce certain health risks than one hour of physical exercise.”
While I plan to eventually get a treadmill under my desk and invest in other useful hardware like a Topo mat, for the money, being able to stand AND sit throughout the day has had enormous benefits. When I'm standing especially, I feel more awake and assertive, and I'm much more likely to continue moving around throughout the day when I'm already in a standing position.
Did you know know that in Denmark, the "happiest country on earth", it's not uncommon to be reprimanded for being in the office too much? It sounds absurd to us Americans, who are encouraged to show off as a badge of honor the grueling hours that we put in, but it's actually not a crazy idea. Studies have shown that working for more than 7-8 hours a day actually leads to less efficiency and productivity as well as much greater stress. You might be able to sustain it for a few weeks in a sprint situation, but doing highly effective and intelligent work for 12 hours a day is not feasible for most humans.
In Denmark, you might be penalized by your boss because the expectation is that you'll be able to complete all of your duties properly within a normal timeframe and if not, you're doing something wrong.
Everyone has areas of their work in which they can improve their speed and efficiency. Maybe you need to hire an extra person or buy a new piece of software, or simply rethink the mechanisms and processes by which you get stuff done. Regardless of what it is, aim to be out of the office at a normal time and you'll naturally find ways to make it happen while continuing to accomplish as much if not more quality work than your fellow office-dwellers.
Numerous studies...have found that overwork and the resulting stress can lead to all sorts of health problems, including impaired sleep, depression, heavy drinking, diabetes, impaired memory, and heart disease.
By limiting the amount of time spent at work, you're freeing yourself to do other healthy things with your time. Have dinner with your family, meet up with friends, or join an ultimate frisbee group. Get outside, suck in some fresh air and exercise, and arrive at work completely rejuvenated and ready to tackle the next day!
Whether you decide to implement any of these ideas or not, I think most people instinctively recognize that there is at least 1 simple thing that they can implement to be healthier at work. Be proactive about your health, and you'll (often immediately) start to see the quality of your work and your mood change for the better.
(Note: Pretty much all of these ideas originated from "Fitness In Post" in one form or another. I am absolutely indebted to Zack Arnold and his team for all of the great info they have provided. Visit their website for a ton of wonderful material.)
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