Healthy at Work: 5 Simple Tips for Everyday Life

Resolve the Work-Privacy Conflict as Best You Can

Work is inevitably part of our personal lives, which means it’s difficult to draw a clear line between the two spheres. As a result, we often find ourselves thinking about work during our free time (and vice versa)—even if it’s just in our minds. This creates a conflict between work and personal life, as one side usually gets neglected. Consequently, the risk that periods of rest are too short also increases. If you work from home, it’s even harder to separate your workspace from your home. You often end up working during your free time—for example, in the evenings or on weekends. That’s why it’s important to physically separate your workspace from your living space. Closing the door to your home office can signal the end of the workday.

Avoid being “always on” and do some “meal prep”

Unplugging, taking breaks, doing nothing for a change—and actually feeling good about it? Most people can’t even do that anymore! Even the commute to work is often spent on calls, checking emails, or scrolling through social media, and even short breaks—like coffee breaks—are accompanied by constant smartphone use. “No-phone zones” (e.g., no smartphones in the kitchen) and “freeblocks” from constant availability help you escape chronic stress. You should also designate your free time—such as a workout, a coffee date with a friend, or time to read—as “freeblocks.” During these freeblocks, consciously set your smartphone aside or switch it to airplane mode.

A recent study by TK on commuting shows that daily commute time is considered a major stressor. So make sure to make your commute (if you have one) healthy—for example, bring a book or audiobook with you, or prepare a healthy breakfast to go the night before that you can eat on your way (of course, only if you’re not behind the wheel yourself). By preparing your breakfast and lunch in advance (meal prep), you’ll get through the workday feeling healthy and full—this way, you can avoid a trip to the snack machine or grabbing a quick sandwich on the go.

Drink plenty of water and make a point of taking breaks

To truly recharge during your workday, it’s recommended that you stay well-hydrated throughout the day and schedule enough break time. You should drink at least 1.5 liters of water—ideally spread out evenly throughout the day. More frequent micro-breaks (away from your desk) are better than infrequent long breaks. You can fill these breaks with, for example, power naps, breathing relaxation exercises, movement breaks such as a short walk, loosening or stretching exercises, a workout with resistance bands, or a healthy snack. You should definitely let go of any feelings of guilt. This applies to both your professional and personal life. Regular breaks help you avoid losing focus and boost your productivity. A good rule of thumb is to take a two-minute movement break for every 30 minutes you spend sitting at your desk. And if you skip a break—for example, because you’re stuck in a long meeting—just extend it to 4 minutes.

Reduce your sitting time and move more

How about making it a habit to stand up or move around every time you make a phone call? March in place or walk in circles. This is a surefire way to get more movement in the office and promote healthy work habits. Or why not hold a meeting while taking a walk? In our free time, we often realize that we’re more creative when taking a walk in the fresh air. So why not integrate this habit into your work life? Don’t worry—you can also record notes as voice memos on your smartphone. That way, you’ll have them handy afterward.

Make sure to switch things up after work

For the end of the workday, you should look for an activity that contrasts with your work. Activities that take place away from screens and the internet are especially beneficial. So plan some offline activities for the evening every now and then, such as puzzles, reading, origami, Sudoku, upcycling, yoga, fascia training, etc.—which, by the way, also helps ensure a restful night’s sleep.