WHAT SAYS THE TABIB? 2

10 Tips to Improve Your Health at Work
(Adapted from WebMDHealth in 2004)

Avoid those snacks, take a walk during lunch, and clean that keyboard, and you're on your way to a healthier workday.

Eight hours in a chair in front of a computer, five days a week can take a toll on your body. From avoiding eye strain and tension neck syndrome to passing on those extra calories that co-workers leave invitingly on their desks, here are 10 tips that will help you stay healthy and in shape at work.

1. The snacks that your co-workers so nicely place on their desk can add a few hundred calories to your daily diet if you're not careful. And they can leave you with unwanted pounds if you help yourself day after day. If you really feel hungry have a fruit or healthy snacks instead.

2. Drinking an adequate amount of water -- eight to 10 glasses every day or 2.5 to 3 litres -- can help keep you hydrated. Many foods are also good sources of water; fruits like oranges, grapefruit, grapes, watermelon, and apples can help keep you healthy and hydrated.

3. One of the most important things you can do during the day to stay healthy and in shape is to exercise. Take a walk when going for your lunch. Or take the stairs up to your office instead of using the elevator. Or park your car farther than usual so that you have to take that walk when going home.

4. Eating a healthy lunch is an important part of a balanced diet. But eating reasonable portions is an important part of your health because after that you will be tucked to your chair for another 3 hours or so.

5. Tension neck syndrome (TNS) can occur when the neck and upper shoulders are held in a fixed, awkward position for long periods of time, according to the National Institute of Environmental Health Sciences. It can happen to people in the workplace who talk on the phone for most of the day or type a lot. So, use a speakerphone, a shoulder cradle or a headset.

6. Eyestrain is another problem that can be encountered in front of a computer. It can cause headaches, difficulty focusing, and increased sensitivity to light, according to the University of California at Davis. To prevent this, distant your PC screen from your eyes about an arm away. If you find it difficult to read, then enlarge your font.

7. A healthy tip that all of us want to hear is that vacations are an important part of staying healthy at work. Go away on a long vacation to recharge your “batteries”. It helps reduces stress and get your mind off work. Stress is unhealthy as it can impair your immune system and increase the risks of illnesses like heart problems, hypertension, etc.

8. Avoid long stretches of long days. For example, when you need to have a project done, take short breaks in between. Don’t let your work affect your moods and relationships. Don’t allow yourself to burnout.

9. Your keyboard, mouse, and phone can harbor thousands of germs that are just waiting to make you sick. So get out the disinfectant. Viruses survive and remain infectious for days on hard surfaces. Infections can be easily transferred to people using the telephone.

10. Finally and most importantly – is self-awareness. Know yourself and know your limits. Know when to take short breaks and know when to go for vacations. Get some exercise to help you physically and mentally both at home and at work.

So, work and still keep healthy.