From the time we get to work until the time we leave, we have habits that may be harming our health.
Know the main mistakes, according to the site lusiadas.pt.
1– Not washing your hands when you arrive at work
Since you leave home until you arrive at your destination, and especially if you use public transportation, you touch surfaces that other people have touched and breathe the same air as them. So, just as you should do when you return home at the end of the day, don’t forget to wash your hands thoroughly. However, throughout the working day you should sanitize your hands before and after taking a break to eat, before and after using the toilet facilities, and whenever your hands are visibly dirty or there is a risk that you may have come into contact with a harmful substance.
- Sitting at your desk for too many hours
It’s hard to be physically active at work if your job requires you to sit for a long time. Several researches link sitting for about 10/11 hours straight to a 40% higher risk of mortality when compared to people who sit for about four hours a day on average. So try to get up periodically – even if it is while talking on the cell phone, going to the printer to pick up some documents, or to get a drink of water. Another suggestion to counteract sedentary lifestyles is to take the stairs instead of the elevator.
3. Having the computer monitor too close
The computer monitor should be in front of us, not sideways, and should be placed a minimum distance of about 60 centimeters. The monitor should be clean, free of dirt that could interfere with image quality. The contrast and brightness of the computer can cause eye fatigue, among other vision-related problems, so you should optimize this relationship by increasing the contrast and reducing the brightness. Ideally, you should take momentary breaks, blink your eyes, and then take a longer break of five to ten minutes every hour.
- Not having a correct posture at your desk at work
When we sit, we force the curve of the spine to adapt to a different position – which increases pressure on the intervertebral discs and can cause pain in the various segments of the spine: cervical, dorsal, and lumbar. To avoid this, you should sit so that your weight is borne on your thighs rather than on your pelvis. Your elbows should be at desk height and the computer monitor at eye level. If you spend long periods of time on the phone, you should use a headset system to facilitate a better posture while typing on the computer and answering calls at the same time.
- Look for unhealthy exhaust
Research has revealed that when an employee feels low on energy or under pressure they tend to smoke more, drink coffee/caffeinated beverages, eat sweets and other processed foods. Finding ways to manage stress, varying the way you do tasks, and discussing with your colleagues/bosses different ways of doing them can help you feel better. Using part of your lunch hour to relax, walking for a few minutes with colleagues and friends, and sharing ideas/experiences helps improve psychological and physical well-being.
- Not drinking water
When we do not drink enough water regularly (about 1.5 to 2 liters of water per day), our body starts to become dehydrated. Dehydration increases the level of cortisol, one of the hormones responsible for stress. During the dehydration process several changes occur, including: fatigue, reduced memory and attention, decreased rapid response reflexes. Occupations with activities exposed to high temperatures or with more occlusive protective equipment should have an increased daily intake of water.
Drinking water regularly helps to hydrate tissues, eliminate toxins, and transport nutrients to the cells. If you have trouble drinking a lot of water, choose to alternate it with tea or herbal teas, for example. At mealtimes, you can choose to eat a bowl of soup or gelatin, as these are ways to ingest water. In addition, drinking water has another benefit: it makes you go to the bathroom more often, which prevents you from sitting for many hours at a time.
Not having adequate lighting
Ideally, you should be near a window to enjoy natural light. However, since sometimes the light can be too bright, the window should have blinds that can be lowered or raised according to your needs. Whenever you need artificial light, you should have lighting that is homogeneous, comprehensive, effective, and not excessive so as not to strain the eyes.