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5 Tips to Improve Your Health at Work

By: Kevin Gardner

Staying healthy while working can seem like a difficult task, but it doesn’t have to be if you start by making small changes to your daily routine. Here’s how to stay healthy during your busy workday.

1. Do a Digital Detox
If you’re on a computer for the majority of your workday, it’s important to take a break from technology when you get home. Although it may be tempting to catch up on the latest episode of your favorite TV show, you’ll feel better both physically and mentally if you do a digital detox. Studies have shown that spending too much time on electronics can lead to obesity, sleep problems and chronic pain. Simply taking a 30-minute break from your devices each day can:

• Reduce stress
• Improve mood
• Boost productivity
• Increased self-worth

If you’re having trouble cutting back on your screen time at first, take it slow. Try starting out with a five-minute break, and then increase it by five minutes each day. Another effective way to eliminate the temptation to use your phone before you sleep is to keep it out of your bedroom at night.

2. Take Supplements
Adding supplements to your daily routine is a quick and easy way to get nutrients that you aren’t receiving from your diet. Even if you eat lots of fruits, vegetables and protein, there may be some essential vitamins and minerals that are missing from your diet. Whether you’re aiming to pinpoint a specific concern or support your overall well-being, there’s a supplement for you. Looking up USANA Health Sciences products can help you find the best supplements for your needs. Some of the most popular choices include:

• Antioxidants that help to fight free radicals
• Fish oil for cardiovascular health
• Vitamins A and C for skin health
• Probiotics for intestinal health

3. Exercise
Exercising is one of the best ways to keep your mental and physical health in check. Although it can be difficult to squeeze in some exercise before or after work, aiming for just 30 minutes a day is enough to reap the benefits. If you can, try exercising outside. Spending time in the sun causes your brain to release serotonin, a hormone that’s responsible for regulating feelings of well-being and reducing stress.

In addition, there are several quick and easy ways that you can change aspects of your daily routine to get in some extra exercise during work. This can include going for a brisk walk during your lunch break or opting for the stairs instead of the elevator.

4. Recharge with a Power Nap
This tip may be difficult to implement in the workplace, but it comes with many benefits. Power naps have been shown to reduce stress, boost the immune system and increase productivity. However, be sure to keep your nap under 30 minutes or you could run the risk of feeling sluggish and having trouble falling asleep at night. If you have a 40-minute lunch break, use half of the time to eat and the other half to take a quick nap in the car. Afterward, you’ll feel more alert at work and won’t experience the same 3 p.m. slump like everyone else.

5. Take a Break
While it may sound like a good idea to power through your work quickly so that you can get out of the office on time, this can do more harm than good. It seems counterintuitive, but taking a break can actually allow you to be more productive once you return to work. Taking a few minutes to stretch, walk around or even meditate can help you clear your mind. Be sure to set a reminder to get out of your seat every 30 to 60 minutes to walk around. Putting your well-being first and taking some time of your day to focus on yourself is essential to maintaining your physical and mental health. Following these tips can help you stay healthy at work.

Jacqueline "Jackie" Annis is an industrial hygienist with the Office of Partnerships and Recognition, Directorate of Cooperative and State Programs in OSHA’s National Office.  Jackie’s primary responsibilities include developing and overseeing internal policies and procedures for the VPP, reviewing VPP on-site evaluation reports for process safety management information, serving as the National Office liaison for two of OSHA’s ten Regions, and facilitating the management of OSHA’s National Strategic Partnership Program.  She is an integral part of OSHA’s National Office team. 

She has served with the Agency for 36 years, including five years as a senior industrial hygienist in OSHA’s Office of Health Enforcement, Directorate of Enforcement Programs in the National Office and 17 years as a compliance safety and health officer in the Denver, CO Area Office.  Prior to her tenure at OSHA, Jackie worked as an industrial hygienist for the Department of the Navy in Alameda, California.  Jackie obtained a Bachelor of Science degree from Old Dominion University in Norfolk, VA in 1983.

Wayne Howard earned a B.S. in Chemical Engineering from UC Davis and has spent 12 years with Shell (at Martinez) refinery, 3 years with the consulting firm Process Safety, 15 years with Valero (at Benicia), and the last 10 years in the Corporate Process Safety Department. He is the Valero representative to AFPM's Advancing Process Safety Initiative.

Nathan Obaugh, PE is a senior engineer in the Safety and Operational Excellence Group at NuStar Energy. Nathan has over 10 years of PSM and process design experience in the petrochemical, refining and midstream industries. At NuStar, Nathan oversees all elements of the corporate PSM program and works directly on hazard analysis, process safety studies, PSM/RMP audits and provides process engineering support to the operations and capital projects groups.

Jared Teter, PhD is a senior staff scientist with a background in physics and hazards analysis. He has extensive experience in subscale testing of energetic materials and has served as program manager for several large testing and risk management projects. He has applied engineering and risk management protocols while evaluating the risk associated with propellant and explosives manufacturing, combustible dust, and other hazardous material related processes.

Tim Belitz has a degree in Environmental Health/Industrial Hygiene from Old Dominion University and a Master’s from Duke University. He has over 25 years of Industrial Health Safety and Environmental Experience and is a Certified Safety Professional. He has many years focused on Contractor Management and Process Safety programs.

Rob Walker graduated from Virginia Tech in Microbiology and Chemical Engineering. Rob has almost 35 years of experience working in the chemical plant and refining industry. His passion for Process Safety and Mechanical Integrity began very early in his career. Rob began with his current company, Honeywell, back in 2011.

Prasad Joshi has B.S. and M.S. Degrees in Chemical Engineering from two universities in India. Prasad has over 30 years’ experience in the business. He began with Honeywell in May 2022 as Principal Maintenance Engineer. He has worked internationally in Asia and Europe.