Small Changes at Work Can Pay Off Big Time


Yep, I’m going to talk about small wins again.

Remember why resolutions don’t last? Because they usually involve you biting off a bigger goal than you can chew. Focusing too much on a huge long-term goal, rather than on smaller short-term goals, is one of the most common reasons for quitting on lifestyle changes.

That said, let’s consider one aspect of life in which many of us want to look after our health: work.

There’s a growing movement to increase well-being at work. As busy working individuals, we strive to do our best on the job. But our industriousness can come at a steep price: our health suffers because we don’t take time to exercise, eat right, and sleep enough.

Still, the amount of time it seems to take to get in shape and stay healthy is often at odds with the time we need for work. That’s why more people are trying to combine work and healthy living.

Here are a few ways to look after your health at work, why avoiding the pitfall of making too many sweeping habit changes too quickly.

Avoid Repetitive Strain

Those who work in an office and spend a lot of time on computers or other devices need to watch out for repetitive strain, which can lead to conditions like carpal tunnel syndrome. But even if you’re already suffering from a repetitive strain injury, there are ways to minimize the discomfort. This includes braces or a pair of arthritis gloves. These can help you get back into top typing shape.

Get Your Back’s Back

Another issue those of us who sit down a lot for work is a bad back. To counter this, a good chair with great back support is a mandatory purchase. If your employer forces you to sit in horrible chairs that are slowly hurting your body, don’t be afraid to reach out to human resources and express your concerns.

If you don’t want to jump the chain of command too much, go to your boss first and work to convince them. Be sure to bring along some evidence that good chairs are being linked to increased productivity.

Sure, the best type of office chairs can be extremely expensive, but with some diligent research you can get decent chairs for on any budget, especially if you buy them second-hand.

Avoid Too Much Overtime

Even if you get paid for overtime, it’s rarely a good idea to overwork and stress your body out to a point that you’re completely worn out. Take some time to relax and unwind after work, and stop pushing yourself to the point that all you do is work, eat, sleep, and repeat.

And make sure you use your days off to take a break from work (Americans in particular are notorious for wearing stress as a badge of honor). Even if you only have time for a long weekend instead of a full week off, you will reap big anti-stress dividends. When you come back, you’ll feel refreshed and ready to work more efficiently.

Don’t Forget to Stretch

Sitting down or standing up for long periods of time can be damaging to your body. It’s a good idea to take regular breaks to stretch your legs…and the rest of your body, for that matter. Use it as a reward for finishing a task. Get up and grab drink of water, take a walk around the office to say hi to coworkers.

Just a little bit of movement helps. You don’t have to go into a full yoga or planking session…unless you want to kick it up a notch. Embarrassed? Don’t be. You can make it a group event and rope in some coworkers, so you’re not along in your at-work calisthenics.

Even though you might not have a treadmill desk, there’s no excuse for not getting some exercise in at work!

Image Source: Pixabay

Author: Anthony Simeone

I'm a writer, speaker, and an advocate for everyday heroism. I have over two decades of experience in the practical application of literature, philosophy, psychology, and other disciplines. The culmination of my work is the Live the Hero program, a life philosophy that promotes personal development combined with service to others. Live the Hero combines the wisdom found in the arts and humanities with the latest discoveries related to research in heroism science and positive psychology. You can learn more at

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