2 July 2015

Stay Healthy To Stay Productive


Barry Chignell

Barry Chignell

Barry Chignell worked in Ciphr's marketing team from 2012-2020.


Health and wellbeing Performance


Times are changing and it’s a fact that many of us spend most of our day in our office or workplace. It’s very easy to have unhealthy habits when we seemingly don’t have enough time to prepare food, exercise properly or take breaks.

Specifically, eating high-fat food, drinking too much coffee to keep us awake, or simply not drinking enough water are some of these bad habits.

But there are some tips you can follow to create a healthier environment in your office and stay productive.

Big companies, such as Google for example, promote active living and healthy choices among employees. The company provides healthy snacks to all staff, such as coconut water and granola bars. They also promote the use of their gym and the use of standing desks; designed to be much healthier than a traditional desk where you’re sat down for the majority of the time.

But, of course, not all companies have the budget to have chefs or gyms at the ready for their employees. That does not mean you cannot follow some simple steps for increasing happiness and health at your workspace.

Drink enough water

Keeping yourself hydrated is crucial for your productivity and your energy levels. Water helps to keep you cool and alert. Simply buy a big bottle that you can fill every day and keep it at your desk.

Don’t drink too much coffee

Many researchers have found a countless number of benefits generated by coffee. However, it’s also worth considering some alternatives that can help you to start the day with enough energy to face your busy routine. For example, you can eat fruit, do exercise or take a cold shower.

 Eat healthily

Plan your meals for the week, including any snacks (choose healthy ones, like fruit, dried fruit or cereal bar). Be sure to include protein, salads, vegetables and fresh fruits.

 Take a break

Make sure you spend a few minutes to take your daily dose of vitamin D. Even in your busiest days, it’s important to take a few minutes to get out and get some fresh air. Fill yourself with energy by taking a walk near your office or, if you have the opportunity, get close to nature in a park or garden adjacent to your office.

Any moment is good for some exercise

Instead of using the elevator, take the stairs. If you have to go to the toilet, choose the one that’s further away. If you need to talk to a co-worker, don’t call him/her on the phone or email, go and talk directly. Stretch your muscles before starting the day and during working time.

 Sleep well

Short sleep interferes with your sugar levels in blood and can generate chronic diseases. It can generate fatigue and low productivity. Don’t stay up all night and try to control your sleeping hours.

 Concentrate on your posture

Sit up straight in your chair, place your computer screen correclty and control your posture even when you’re standing.

Keep a clean and neat environment

Your desk and the whole office is the place where you spend most of your day. Keep it clean. Chaos and disorder can increase our stress levels. Also take into account volume levels and ambient noise.

Improving your physical, mental and emotional health at your workplace or office is the key for feeling better and thus being more productive. As we’ve said, we spend a lot of hours in a chair, in front of a computer, in a closed space. So try to do it as healthily as possible.