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MyTek’s Tip of the Week: Looking After Your Health at Work

by | Apr 24, 2019 | Best Practices, MyTek Blog


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Your health at work should be your first priority and stress is an integral part of today’s routine workplace that can compromise it. Most of the time, employees sit at their desks for long hours. Because of this habit, they have back pain, lack of concentration in work, dissatisfaction, and most significantly, an outflow of negative emotions.

However, simple lifestyle changes and tips can enhance the physical and mental health of your employees.

Stand Up Frequently

Did you know that an average worker spends a quarter of the year sitting, i.e., 2000 hours, solely at the desk? Also, research shows that around 85% of American workers use a screen to do their job. The sitting activity can cause considerable damage to your physical health.

For instance, sitting at your desk for long hours can lead to diseases like cancer, obesity, heart disease, muscular-skeletal disorders, etc. Even though you work out often, the sitting routine can nullify the benefits of your exercise. But, if you cannot alter the sitting pattern, try to sit in the correct posture. By doing so, you can avoid problems like bursitis and arthritis.

Follow a Healthy Diet

An unhealthy diet is part and parcel of a sedentary lifestyle. For example, fast food rich in higher amounts of carbs is the number one cause of heart ailment and obesity. To lower your cholesterol, consume food rich in monounsaturated fats and omega-3s like avocados, nuts, and fish.

Have a proper diet routine to avoid gaining unwanted fats. You can follow a schedule as follows:

  1. Start with a healthy breakfast of fruits, yogurt, and oats. You can supplement your cravings with healthy whole-grain crackers or nuts. 
  2. Go for low carb and high protein food for lunch. Also, have some low-carb snacks for mid-afternoon.
  3. Ensure that you don’t end up eating too late. This routine can get challenging as you may have to work late in the office.

Relax for a Healthy Mind

Research by the Center for Disease Control suggests that one out of three people do not get enough sleep. An average healthy adult needs a minimum of seven hours of sleep for the proper functioning of their metabolism. But, workplace stress can be a significant factor resulting in lack of sleep.

Many workers end up spending long hours in the office doing monotonous work. This routine can affect their mental health as most of them may not find their job fulfilling. The lack of balance in life results in loss of sleep leading to poor mental well-being.

Stress, a silent killer, has many causes. First, it can be due to external factors like high demands from clients or customers. Also, strained relationships with coworkers can lead to stress. Many times, daily workstations like loud machines also result in irritation of employees.

On the other hand, employees also find it very challenging to cope up with workplace stress. A 2016 study by Harvard and Stanford shows that two out of three workers “always, sometimes, or often” cry or drink due to workplace stress. In addition, there are around 120,000 stress-related workplace deaths every year.

Mental Health America’s study shows that primary reasons for stress are lack of recognition at the workplace, financial troubles, and lack of job satisfaction. In addition, 71% of those surveyed opined that they were looking for a career change.

Do you want to have a safe and healthy workplace? If so, subscribe to Mytek’s blog page.


Tim - Team

Tim Tiller, LMSW

Tim Tiller, MSW brings a deep service background to his role at Mytek, having graduated from McDonald’s management training program, fresh out of high school, and working his way up through the ranks in the hospitality industry. He has led two prior companies – Multi-Systems Inc., an IT-focused organization providing technology to hospitality companies (where he was named President at age 36), and most recently, as Chief Operating Officer for Jewish Voice Ministries International.


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