Staying Fit and Safe While Working
Attention fitness fanatics! You know how important it is to stay active and keep your body in good shape. However, it is just as important to move safely in the workplace as it is to get your daily training session in. If you’ve ever had to shuffle through an office or busy job site, this post is for you! Let’s explore a handful of practical workplace health and safety tips to help you stay fit and safe through working.
The long story short is — the majority of us are spending a significant portion of our lives working. Whether you are working in an office chair to meet deadlines, lifting boxes in a warehouse, or Zoom fatigue-ing it from your home office, our bodies and minds take a toll over time. As a result, workplace health and safety is not just a “to-do list” — it is a lifestyle.
This is not just another helmet-wearing safety presentation. We will be providing real-life and relatable tips that you can actually use – today. Consider it your own personal guide to keeping your healthy, safe and energized while doing what you are doing best.
1. Move More, Sit Less
Sitting is basically the new smoking. If you work at a desk most of the day try the 50/10 rule – working for 50 minutes and then taking a 10-minute stretch or movement break.
Walking around the office, desk yoga, and/or standing desk are simple to do and will help your back, neck, and focus.
Pro Tip: I set a timer every hour just to get out of my chair and stretch – it’s a game changer for energy slumps.
2. Reflect on Your Posture – Its Importance
Do you find yourself in a mid-afternoon slump when your back aches, and your neck feels heavy? Poor posture is usually to blame. For health and safety make sure your monitor is at eye level, and that your feet are flat and that you aren’t hunched like Gollum over your keyboard (or in my case, Homer Simpson!).
Small ergonomic purchases like a lumbar support pillow or having your chair the correct height can help prevent long term injury.
3. Stay Hydrated, Stay Sharp
This may be one of the most obvious factors for health but believe it or not water intake is the most commonly overlooked. I simply cannot emphasize the effects of hydration on your energy levels, focus and overall performance. When you are dehydrated you feel fatigued, have headaches, decreased concentration, foggy thinking and a general drop in your mental and physical performance.
Put a water bottle on your desk and keep the bottle filled. If you’d like use reminders to drink water. And as much as I love coffee. coffee is not water. I’m sorry caffeine lovers.
4. Eat smart at work
You need to fuel your body, not destroy it. The vending machine may be tempting but you know that high-sugar snacks = energy crashing.
Make sure you have high protein snacks, nuts, fruit, greek yogurt in your desk or lunch bag. If your office has wellness benefits, like healthy snack subscriptions – go for it.
5. Take Care of Your Mental Health
Work stress is real – and it adds up quickly. You stumble from email to email, and meeting to meeting, and your mental health is getting assaulted constantly.
Take real breaks, take a walk out of the office when you can, talk to a coworker, do a quick 5-minute mindfulness app session. Companies are see it too – ask if your company offers mental health days or employee support programs.
6. Familiarize Yourself with Emergency Plans & Exits
Nobody thinks it will happen to them until it does. Knowing where the exits are as well as first-aid kits and fire extinguishers is very important.
If your workplace does fire drills or active shooter training, take them seriously. It is better to know and not need than the other way around.
7. Use Good Lifting Form
If your job requires the lifting of any kind—even that heavy box of copy paper—lift it properly. Use your legs, not your back, and never twist as you are lifting.
If it feels too heavy, make sure you ask for help, or use a dollie, or lift assist. Your ego won’t stop you from getting injured—good lifting form will.
8. Plan a Comfortable Home Office (When you work from home)
Working from home sounds ideal- until you realize you have been sitting back slouched in an outdated kitchen chair for 8 hours. Invest in a good chair, good lighting and make sure that you have your screen at eye level. Also, treat your home workday like any other and have your clothes on, walk around, take breaks, and don’t ever work from bed (your spine will thank you for that).
Ergonomics, it matters Setup Your Workspace – Right Speaking of desks, are you familiar with the term, ergonomics? This is a fancy way of talking about designing a workspace that fits you instead of you fitting the workspace. A good ergonomic setup can prevent wrist pain, chronic back pain, and a lot of other problems.
Key considerations when setting up good health and safety for your workspace:
- The chair height: Your feet should be flat on the ground with no more than a 90-degree angle at the knees.
- Screen placement: The top of your monitor should be at eye level in order to avoid straining your neck.
- Keyboard and mouse placement: they should be as close to each other as possible while keeping your wrists in a neutral position.
If you are like me and continuously adjust your setup, don’t get discouraged! Keep adjusting your workspace until it feels comfortable – your future self will thank you!
9. Keep Your Office Space Clean and Clutter-Free
A messy desk is not just stress-inducing but could be dangerous as well. Tripping hazards, coffee spilled near electronics, cords beneath your feet? All easily avoidable.
Set aside 5 minutes every day at the end of your shift to reset your workspace. You will feel mentally clear and safe too!
10. Be Aware and Be Vocal
Health and safety rules exist for a reason! If your employer has offered you health and safety training, do it. If something is a risk, like a dirty, wet floor, frayed cords, or atrocious air quality: speak up. You are not whining: you are safeguarding health and safety for everybody.
11. Keep Your Feet Happy- Wear the Right Shoes
If you have a job where you do a lot of walking and standing, the right shoes can make a huge difference. Let’s face it – who wouldn’t rather wear their comfortable sneakers instead of a stiff dress shoe? If you have this option, you want to make sure to health and safety with wear shoes that offer support and cushioning.
If you can’t part with your lovely shoes, then consider purchasing insoles. They will definitely help minimize the pressure on your feet and lower back. I certainly learned the hard way that some shoes are not made for a 12 hour shift!
12. Social Support – Create a Culture of Positivity at Work
And finally, surround yourself with people who can inspire you and be positive influences in the workplace. Finding people who are supportive can lead to a healthier environment for all health and safety. It can be as simple as wanting to go for a stroll during lunch or going to the gym after work with a colleague.
Please don’t just talk, have the conversation with a colleague or two! You never know, you might find a partner in crime who is may want to improve their well-being at work, too.
Final Thoughts
It’s not just about “living healthy” at work; it’s about creating a healthy environment that allows you to thrive! By doing small things—taking breaks, creating an ergonomic workspace, staying hydrated, making choice in dress, prioritizing mental health and developing a positive community—you are nurturing your body and mind every day at work and if you need some suggestions you can read our “health and Safety tips for workplace” blog.
Looking after your health and safety in the workplace does not require you to be paranoid, but rather smart, proactive, and showing kindness to your body and mind. Wherever you work – sitting at a desk or lifting big tubs – a little change goes a long way over time.
Because then you can be healthy and safe and, as a result, do your job well and have left-over energy to enjoy life outside of work! You don’t have to be perfect; just strive for progress! With guidance of health and Safety tips for workplace blog we can make a safer and healthier workplace, one step at a time!
Call to Action
Do you have a favorite workplace wellness habit? Please share in the comments below, we would love to hear what works for you—and please share this article with your coworkers! Safety is a team effort.
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