Food and exercise at workplace
It’s that time of day and you are zoning out. Lethargy kicks in, your eyes glaze over and your head is dangerously close to the keyboard. You have hit the midday slump. But you are not alone in this crash. People often begin craving coffee or for other snacks from the vending machine at around 2 or 3 p.m. The secret is to power up ahead of time, lessening, or even preventing, the collapse. Still, all is not lost if you failed to fuel up; there are also few immediate options.
Just avoid grabbing sugary snacks that give you an initial rush but leave you more tired and hungry an hour later and also do some exercises. Exercises and foods will bring employees together, improved morale, and made them more productive. Now, companies across the country are trying to emulate success and are establishing workplace wellness programs of their own. Below are the foods and exercises which can be carried to work and exercises which one can perform while working.
The milk sugar, or lactose, in low-fat dairy foods will give you instant energy, while the high amount of protein helps fend off hunger afterward. For a healthy morning boost, add yogurt to a bowl of oatmeal. The pairing of a prebiotic and probiotic food contributes to healthy digestion and immunity and prevents bloating.
Make a habit of adding milk to your coffee. Make low-fat yogurt or string cheese a part of your morning routine.
Avocado and Olive Oil
An avocado a day keeps your hunger pangs away; especially it is helpful when your midday funk includes the munchies. Heart-healthy monounsaturated fats in avocado and olive oil slow down the emptying of the stomach so you feel satisfied longer.
Avocado fruits are also rich in potassium, which regulates kidney function and regulates blood pressure, and folate, a B vitamin that helps the body produce and maintain new cells.
For a mid-morning or afternoon snack, have a small avocado and remove the pit. Drizzle with olive oil and sprinkle with a pinch of salt and pepper to taste.
With just 80 calories, one protein packed boiled egg can curb your appetite for hours. Protein takes longer to digest than carbohydrates, so it provides longer satiety and sustained energy levels by eating egg.
Convenient to eat, one boiled egg takes about 10-20 minutes to make three minutes to achieve a hard boil, and then seven to eight minutes to sit covered. Boil a batch on Sunday and store them in the fridge for up to a week. When it’s time to enjoy one, sprinkle it with paprika, pepper, and salt, then squeeze a bit of lemon juice on it to taste.
If your afternoon workday collapsed, which is accompanied by stress, reach for a piece of dark chocolate, which triggers the release of endorphins that will pick up your mood. Serotonin, the calming neurotransmitter, is also affected by chocolate.
Dark chocolate is rich in flavonoids, these pieces of decadence have antioxidant power which helps resist cell damage caused by free radicals and dark chocolate also helps lower blood pressure.
When you are about ready to doze off at your desk, smell an orange. Sniffing citrus scents can stimulate alertness.
Then eat the fruit. Its natural sugars are digested within 30-40 minutes, providing quick and enduring energy.
Fruits generally contain fiber and other complex carbohydrates which provide more lasting energy.
Apart from foods there are few exercises
Stand Up for Exercise
One of the big things that you have people do is try to interrupt their sitting. Use the speakerphone, for example. Because if you don’t have to be sitting and writing, you could stand and pace and that helps with the circulation and with the spine.
Switch to a Stability Ball
Trade in your desk chair for a stability ball or invest in one of the hemisphere versions that sit on your chair. You are still getting this kind of weight shift and some cushioning, but it makes you use your legs a little bit more. This desk exercise also helps strengthen your core.
Do Few Leg Stretches
No one can see what you are doing under your working desk, so take frequent opportunities to stretch your legs and feet. Start with flat feet, and then raise your lower the heel of each foot 5 to 10 times. Next switch to lifting your toes. Raise one leg and point your toe slowly 5 to 10 times; do the same on the other side. Finally, raise your one leg and circle your ankle several times; switch legs.
Turn to Stress Balls for Toning
These tough little rubber or foam fist-sized balls are not just for stress relief. With repetition, you can really gain some arm strength. It is especially good for people who type a lot. By keeping those muscles strong and also flexible can help you to prevent wrist and hand problems.
It is clear that employee wellness is essential to a company’s overall success. Consider these above ways to boost yourself in your working place by physically and emotionally, for a happier, healthier and more productive workplace.