You can read the original article at this link: http://www.webmd.com/women/features/10-tips-to-improve-your-health-at-work#1
Improve Your Health At Work!
Eight hours in a chair in front of a computer, five days a week can take a toll on your body and mind. That’s understandable…. Life is all about balance, especially healthy balance.
“Some days you eat salads and go to the gym…, some days you eat cupcakes and refuse to get up. It’s called balance.” This might seem to be a comfortable balance to many, however, at the back of our heads; we all know that it isn’t.
So how can we maintain a balance in the midst of what is now called “a digital era”?
Here are a few tips that you can follow at work to help you try and maintain this balance. Hoping it proves to be beneficial…. Here goes….
- 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 weight if you help yourself day after day.
“If it’s out of sight, it’s out of mind, so if you know someone has a candy dish on their desk, walk around his or her desk, rather than through the front so you don’t feel the temptation,” says Dawn Jackson, a registered dietitian and spokeswoman for the American Dietetic Association. “Take a break, get a breath of fresh air, and skip the candy. Or, if you are hungry, have fruit at your desk, like cherries or grapes.”
- Drinking an adequate amount of water — eight to 10 glasses every day — 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.
“The 3 o’clock lull that many people feel at work can be due to dehydration, so drink lots of water,” says Jackson. “Set goals: Bring a half litre bottle of water to work and try to finish it by lunch, and then fill it up again and finish that by 3 p.m. By 5 p.m., finish a third bottle.”
Set your computer alarm to go off so you remember it’s time to refill.
3. One of the most important things you can do during the day to stay healthy and in shape is to exercise. 
“Walking during lunch is a great idea,” says Jackson. “Not only are you burning calories, but you’re de-stressing and refreshing.”
Recommendations are that you find a walking partner whom you can depend on for a daily walk –someone who will drag you out even if you claim you’re too busy. If you really can’t get out during lunch, park farther away than you normally do so you have a short walk to work in the morning and evening, or make it a habit to take the stairs instead of the elevator.
- Eating a healthy lunch is an important part of a balanced diet. Equally important is eating reasonable portions.
Eat a healthy lunch at work, but 
also practice portion control so you aren’t consuming too many calories and then sitting in a chair all afternoon. Many times, it’s not that you are eating unhealthy food, it’s just that you are eating too much.
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.
You want to make sure your neck isn’t bent to the side for long periods of time. Tension neck syndrome can cause neck and shoulder pain, muscle tightness, and tenderness. So use a speakerphone, a shoulder cradle, or use a headset at work when you’re on the phone.
- Eyestrain is another problem that can be encountered in front of a computer. It can cause headaches, difficulty focusing, and increased sensitivity to light.
To prevent eyestrain, the distance to the screen from your eyes should be about an arm’s length away. You should also be able to comfortably read what’s on your screen at that distance, without having to squint.
If you can’t read your screen from an arm’s length away, simply increase the font size on your computer.
- Take a holiday!!! A healthy tip that all of us want to hear is that vacations are an important part of staying healthy at work.
“It’s very beneficial to get away for a long vacation that will help you recharge your ‘batteries,'” says Jonathan Kramer, a clinical psychologist. Vacations help reduce stress and get your mind off work. So take a break, hit the road, travel and refresh your minds.
- Another way to stay healthy at work is to avoid long stretches of long days.
Occasionally, people focus on the task at hand and getting a project done and they aren’t aware of the impact it’s having on their health. They may not be aware of it until the stress is at a really high level, and it’s affecting their relationships and their moods.
This is another type of stress, commonly referred to as burnout. Burnout can also impair a person’s immune system, as well as interfere with sleep and his or her ability to concentrate.
- Your keyboard, mouse, and phone can harbor thousands of germs that are just waiting to make you sick. So get out the disinfectant.
Viruses can survive (remain infectious) for hours to days on a hard surface … if a virus such as the rotavirus (a diarrheal virus) were on the surface of a telephone receiver, infectious doses could easily be transferred to persons using the telephone.
10. What’s the most important thing you can do to stay healthy at work?
The most important way to stay healthy at work starts with self-awareness. Know yourself and know your limits and do the best you can to stay within those limits given your job. Know when to take breaks and know when to take a vacation. And get plenty of exercise, which helps you both physically and mentally, both at work and at home.
