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Healthy at work tips

Healthy at work - 7 tips for a healthy office

Is it you Occupational health so important to you? Then you've come to the right place. It doesn't really matter whether you look at the health aspects from the employee's or the employer's perspective - more concentrated, effective and healthier work is worthwhile for all sides. If your employer is not yet on board, you can easily put a few ideas into practice yourself.

So in this article, you'll get the best tips for a healthy workplace and learn why health in the office should not be considered incidental.

Why is health important in the workplace?

Promote health in the workplace

Successful entrepreneurs need one thing above all: happy and healthy employees. With workplace health promotion companies can increase the well-being of their employees and do themselves a favor in the process. Even simple measures such as healthy canteen food, a respectful management style and offers for stress management can make a major contribution to the success of a company every day - and also to a positive corporate image.

With working conditions that are conducive to ideal work-life balance contribute and ensure a work-life balance, employee commitment is all but assured. Individual promotion and empowerment also increase motivation and promote a good working atmosphere in the long term. In this way, employers can increase their productivity by a factor of five to sixteen.₁ Not least because satisfied employees are significantly less prone to illness (see article never get sick again) are. The German Federal Institute for Occupational Safety and Health (Bundesanstalt für Arbeitsschutz und Arbeitsmedizin) puts the economic loss of production due to sick leave at 76 billion euros₂ , so a healthy workplace offers companies enormous opportunities. 

At the same time, you should not rely solely on your employer. Find out what you can do yourself to make your workplace healthy in our tips.

7 tips for better health at work

Promote health in the workplace

Some tips for a really healthy everyday life in the office are very easy to put into practice. So use these seven ideas to make your workday as healthy as possible.

1. moving in (work) everyday life

Often it is the Lack of movementthat makes us sick. Doctors even recommend spending 30 percent of working hours standing. That's not so easy - because over 18 million people sit in front of their computers in the office every day, that's one in two of the working population. Small changes in behavior can go a long way toward making your office life more active.

For example, why not take a bike to work? This not only helps to reduce the Stop climate changebut also keeps you healthy. The same applies to the use of elevators and escalators. Don't be so comfortable and just take the stairs for a change. You have a question for a colleague? Put the phone down again and just pay him a quick visit in the adjoining office. It's much faster than waiting for an answer in the mailbox.

It may only be small steps for you, but it's a big leap for your pedometer. It can show you exactly how far you've walked during the day. The WHO recommends at least 10,000 steps per day. With the iPhone, for example, the automatically installed Health App and reminds you when you've been sitting too much again.

2. healthy food and drink at work

Promoting health at work through nutrition

Whether it's a curry sausage in the canteen, a kebab around the corner or the leftover cheese roll from the bakery - poor nutrition at work not only makes you tired and unproductive, it also affects your health in the long term. Allergies, arteriosclerosis, cardiovascular disease and even cancer are linked to poor eating habits and too little exercise. In the last 30 years, the number of diabetes sufferers worldwide alone has more than quadrupled₃. In Germany, just under one in ten.₄

So instead of quickly eating a remoulade roll on the go in the morning, it's better to have a hearty breakfast at home. That way, you not only have an influence on what goes into your food, you also start the day strengthened and relaxed. This is the basis for the productive work without stress. The rumbling stomach that sometimes drives us to the pizza stand at lunchtime also stays away. For your lunch, you should go to the canteen and choose vegetables and fish instead of a boulette with fries.

Healthy at work even without a canteen

There is no canteen at your workplace? No problem! There are now also healthy frozen foods or ready-made meals to go, which - although usually not quite as cheap as their calorie-dense counterparts - can be found in almost every supermarket. From falafel wraps to goat cheese salads, there's something here for everyone. Even if you pay attention to what's on the table at lunchtime, you still won't necessarily be spared the well-known afternoon slump. A frequent consequence: cravings. Instead of going to the snack machine, be prepared! Healthy snacks such as nuts, dried fruit or chocolate with a particularly high cocoa content are ideal for beating the craving for sweets without a guilty conscience. Apples and carrots also keep for a long time in the refrigerator and are highly recommended as office snacks.

In addition, make sure that even when working drink a lot of water - and not just coffee! You should drink at least 2 liters of water a day, and even more in the summer. But be careful: calorie bombs or unhealthy sweetener grenades better not! Fruit juices should also be consumed in moderation; they are food and not a substitute for water. A good tip: prepare a large carafe of water or a pot of tea right at the start of the day and drink it up by the end of the day. That way, you can always keep an eye on your water balance!

3. set up workplace healthy

If you're going to sit, at least sit properly. Office workers often complain of back pain. No wonder, because sitting all day is not in our nature. Reason enough to change your sitting habits - or simply to work standing up. A height-adjustable table or a standing desk is not only great for working, it also guarantees legroom under the table. If working in a standing position doesn't work for you, a ergonomic office chair relieve the strain on your back. They can be optimally adjusted to your body size and, thanks to the adjustable backrest, allow both upright and reclined sitting positions.

Also set up the computer healthy

Also your computer, the Heart of the office workThe workspace should be set up in a way that is conducive to good health. Adjust your monitor so that you can sit upright in front of it without reflections. Also make sure not to place the monitor too close to you to relieve your eyes.

The keyboard should be positioned so that there is at least ten centimeters distance to the keyboard when the hands are on the desk. This ensures relaxed wrists and prevents the so-called "mouse arm". Aids such as an ergonomic computer mouse, forearm supports and palm rests are also recommended. Even if you have no complaints - prevention is better than cure!

4. use breaks for a healthy working day

Promote health in the workplace

Quickly discuss the new concept draft with your colleagues over lunch? An absolute no-go! Sure, it's much more pleasant to have a work meeting over a cup of coffee, but during your breaks, it's not a good idea to Work stop announced.

Many employers now also offer fitness classes ranging from karate to Zumba during lunchtime. Meditation and yoga are especially good ways to shake off work stress and get back to work with renewed vigor and a clear head. Take advantage of these offers and simply switch off. You should also treat yourself to a sprint to the gym or a jog around the block. Always remember: you can use your break however YOU want - it is NOT working time.

5. take a healthy nap (siesta).

Common practice in Asian and South American countries, but still unjustly frowned upon here: the midday nap! But a power nap does wonders against the afternoon slump and makes you relaxed and productive. So - get out the pillow and kick back! But be careful: don't take longer than 20 minutes, or the effective short nap will turn into a real vitality killer.

Just give it a try - it's really a great tip for better health at work!

6. good organization for more health

You should use your newfound relaxation to structure your work well. To Do List help you to start your tasks in an orderly manner and to keep track of everything. In addition, checking off the to-do's has a really relieving effect. At the end of the working day, you can proudly see what you have accomplished.

That way you keep a cool head and know what really needs to be done urgently. This lowers your stress level and blood pressure, lets you sleep better at night and use your breaks to switch off. Organization is everything - even for a healthy office life.

7. office home furnishings

Promote health in the workplace

Staring at drab, gray walls for eight hours a day - who wouldn't get depressed? Sure you've put a lot of time and love into your own apartment, so why not spruce up your office? With a few Plants or pictures it already works much better!

Office plants for a healthier work

Houseplants have a positive effect on the psyche and increase humidity and oxygen content in the office. Just beware for allergy sufferers: certain green plants such as the birch fig, the ficus Benjamini or the rubber tree can trigger unwanted reactions! Certain flowers, such as tulips, chrysanthemums and primroses, are also known to cause allergic symptoms.In addition, moist potting soil is the optimal breeding ground for mold. Therefore, take great care of your office plants.

Light and music at work

Also make sure that you let enough light into the office. This will ensure your vitamin D balance and protect your eyes. Fresh air is also an absolute must for concentration and well-being. Therefore, remember to ventilate from time to time.

Music lover should also always have their headphones handy. Background music not only relieves stress, it even increases our productivity, according to studies. So much for distractions - anything that makes you happy is allowed in the office, because happy is the best way to work. (see also in the article Job that makes you happy)

The only restriction: Make sure you don't disturb your colleagues, because noise can also make you sick!

Healthy at work - no problem at all!

Take care of your health, it is more important than any deadline or deal. As you can see, there are many ways to make your workday comfortable and healthy, even in the office. Now it's time to implement them. You can find employers who already put a lot of emphasis on their employees and their well-being in the sustainable job portal.

Do you have any questions, tips, or your own experiences with workplace health that you'd like to share? Then feel free to leave a comment below this article.

Stay healthy,

Christoph from CareElite - Plastic-free living

PS.: In the Natural Health Blog you can learn even more about how to promote your health in everyday life. If you want to know how to make your office more sustainable, check out the article about the Saving paper in the office in.

This article was written in cooperation with our partner GoodJobs authored





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* Links with asterisks are so-called Affiliate linksIf you click on it and buy something, you actively support my work with, because I get a small share of the sales revenue. Thank you for your support and best regards, Christoph!


Christoph Schulz

I'm Christoph, an environmental scientist and author - and here at CareElite I'm campaigning against plastic waste in the environment, climate change and all the other major environmental problems of our time. Together with other environmentally conscious bloggers, I want to give you tips & tricks for a naturally healthy, sustainable life as well as your personal development.

3 thoughts on “Gesund am Arbeitsplatz – 7 Tipps für’s gesunde Büro”

  1. Thank you for the valuable tips on how to maintain your health at work! The lack of exercise in the office and the wrong eating habits are especially damaging to the cardiovascular system. Therefore, I have resolved to take a short walk every day during my lunch break and also to walk part of the way home from work.

  2. Thanks for the tip to buy an ergonomic office chair for the office to relieve your back. My uncle works all the time in the office. Since he sometimes has back pain, he will most likely buy an ergonomic chair for the office.

  3. I would like to rent an office. I haven't done that yet, since I've been working from home until now. I would also like to work there as healthy as possible. Good to know that the keyboard should be 10 tenths of an inch from the wrists laid on.

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