By Dr. Chandler Maguet
University of Kentucky
Making your physical health and wellness a priority in the workplace can be a challenge, but incorporating some simple habits can make it part of your everyday routine.
Whether you spend your day at a desk, working clinical or shift-based hours, or in a physically demanding role, strategically finding the right combination of habits can improve how you feel both physically and mentally at work.
Tips for desk or office workers
If you work at a desk all day, you’ve probably had the experience of logging off and realizing you barely stood up or moved around. It’s important to break up long periods of sitting with a few minutes of movement each hour — even 5 minutes is sufficient — and if accessible, use a standing workstation.
Poor ergonomics and posture issues in the office can lead to musculoskeletal disorders (MSDs) like carpal tunnel syndrome, herniated discs, chronic neck and lower back pain, and tension headaches.
When sitting, follow basic ergonomic guidelines, which include finding a suitable work location, adjusting your equipment and maintaining proper posture to ensure comfort while working.
Tips for clinical or shift-based work
Working in a clinical setting can be physically taxing, especially for registered nurses, frontline physicians, patient care technicians, specialized technologists and other critical staff members who work long or irregular hours.
Fortunately, taking steps to prioritize rest, nutrition and recovery can help reduce fatigue, physical burnout and other challenges during shift-based work.
• Prioritize sleep and rest: It’s crucial to stick to as regular of a sleep schedule as possible, and if your position allows it, a quick nap when you have a break can boost your alertness.
• If you choose to consume caffeine, be strategic about your intake timing to avoid affecting your sleep. Try to restrict coffee or tea to the first half of your shift and avoid caffeine six to eight hours before your planned bedtime.
• Choose small, nutrient-rich foods rather than eating one heavy meal or sugary foods, which can lead to energy crashes. Wise food choices include lean proteins, complex carbohydrates and healthy fats: hard-boiled eggs, Greek yogurt and berries, and mixed nuts are a good place to start.
• Hydration is essential. Keep a water bottle nearby and sip throughout your shift to stay focused, prevent headaches, and reduce fatigue and muscle cramps caused by long hours on your feet.
Tips for physically active or on-your-feet jobs
Jobs that require a lot of heavy lifting, repetitive motion and movement can create major physical health risks if you don’t take the proper steps to protect yourself.
Common injuries in these roles include lower back strains, repetitive strain injuries, carpal tunnel syndrome and rotator cuff tears.
These strategies can help reduce your risk of an overuse or repetitive motion injury:
• Use proper lifting techniques: Lifting with your legs rather than your back can help reduce stress on your muscles and joints and lower your risk of injury.
• Take regular microbreaks throughout the day to stretch; change positions to give your overworked muscles and joints time to recover.
• Wear supportive, properly fitted footwear to reduce strain on your feet, knees, hips and lower back.
• Keep your frequently used tools and materials nearby to avoid unnecessary twisting, bending and reaching.
Dr. Chandler Maguet, M.D., is a family and community medicine physician at University of Kentucky HealthCare.