Five (5) Easy Ways To Improve Your Health And Productivity Without Leaving Your Desk

We know that physical health has an effect on job performance, but the demands of the day frequently take precedence over doctors’ orders. While studies show that a ten-minute break is required for every 50 minutes of intense mental demand, getting up from your desk is not always an option, especially for busy entrepreneurs. Even if you’re confined to a desk, these tips will help you stay healthy and productive.

1. Drink lemon water to boost your immune system: According to Naturopathic doctor Camille Nghiem-Phu, “squeezing half a fresh lemon into an eight-ounce glass of water will kick-start the liver to metabolize waste more effectively, minimizing digestive bloating, gas, constipation, and body pains.” Plus, lemon has an energizing scent that can make you feel more alert and energized.

2. If you want to improve your posture, get rid of your chair: According to Nghiem-Phu, “poor posture obstructs proper blood flow and nerve conduction to our organs.” Bad posture can cause headaches and poor concentration by causing pain in the lower back, upper neck, and shoulders.

Replace your desk chair with an inflatable exercise ball to strengthen your core muscles while keeping your back straight. According to Nghiem-Phu, “ensuring proper ergonomic positions will accelerate fresh oxygen delivery to the brain for mental sharpness.”

3. Snack on high-protein foods: “Protein keeps blood sugar stable, preventing the highs and lows of sugar crashes caused by eating only carbohydrates at mealtimes,” explains Nghiem-Phu. To ensure optimal mental performance throughout the day, swap your coffee and doughnut for high-protein snacks like raw almonds, fruit, plain Greek yogurt, or hummus & veggies, and avoid refined sugars.

Check Out: Six (6) Scents That Can Transform Your Mood And Productivity

4. Consume more water than you believe you require: The brain and muscles are kept hydrated by drinking water. We’ve all heard that drinking eight 8-ounce glasses of water a day is a good idea, but it’s not universal. According to the American Dietetic Association, your weight in kilograms equals the ounces of water your body requires each day. So, if you weigh 170 pounds (77 kilograms), you should consume 77 ounces of water per day (or almost ten (10) eight-ounce glasses). When you exercise, increase this number by 16 to 20 ounces.

5. Get up from your desk and stretch: Taking a break to stretch helps improves circulation, which allows fresh oxygen to reach the brain, and reduces neck and shoulder tension, which can cause headaches. For the desk-bound, Nghiem-Phu suggests the following stretches:

  • Bend your elbow with a straight back, reaching your right hand to the back of your head for the area behind the left ear, and bring your chin to the right shoulder. Hold for 30 seconds before switching sides.

“This stretches the muscles at the back of the head,” says Nghiem-Phu, “which are commonly tightened to cause migraines and tension headaches.”

Read Also: Three (3) Postures To Boost Productivity

  • Bring both hands to the back of your head and allow the weight to propel your head forward while keeping your back straight to stretch the neck and upper back.
  • Raise your left arm to the ceiling with your right hand on your right hip. To stretch the obliques, bend sideways at the waist towards the right. Rep on the opposite side. Nghiem-Phu explains, “This opens the rib cage to maximize air circulation in the lungs.”
  • Stand up, place your hands on the desk in front of you, and take a few steps back until you’re bent at the hips with your arms outstretched and your head facing the floor to stretch your upper back.

Leave a Comment