Self care is all about taking care of your mind and body, so you feel less stress and more joy. Considering the hectic pace of the work world, most of us could benefit from more self-care during the workday—to crank up productivity, form stronger relationships with coworkers, and ace performance.

1. STAY HYDRATED!

Drinking water helps you getting rid of the tiredness and will keep you alert and fresh. Turn it into a game – it will help you achieve your goals: treat yourself to something you don’t normally get if you manage to accomplish a whole week with drinking eight glasses of water a day.

2. LUNCH AWAY FROM YOUR DESK

Your mind and eyes need rest too. So, it is more advisable to eat your lunch away from your desk. Fresh air and a quick break can do wonders for your thinking, creativity and can help you to clear your mind and relax. Take this opportunity to work on your relationships with your colleagues and chat about life outside of the office.

3. SQUEEZE A WORKOUT IN YOUR DAY

Take advantage of a few minutes here and there to squeeze physical activity in – stand up every time you make or receive a phone call and or engage your team, walk instead of email and go for a quick stroll at 3pm to get some fresh air and avoid the afternoon slump. It will help you avoid health issues that come from sitting down all day, such as stiffness and sore muscles.

4. DECORATE YOUR SPACE

De-clutter your desk space as clean space helps when it comes to productivity. To many items, mess and old files can boost your stress levels and distract you from your ‘To Do’ list. Treat yourself a real plant for the office – in addition to bringing a friendly touch to your desk, it can help clean the air can and increase focus and productivity – allowing you to accomplish more with less stress.

5. TAKE DEEP BREATHS

Ten deep breaths draw more oxygen into lungs, which in turn delivers more oxygen to every cell in your body, including your heart and brain. Every few hours try this breathing exercise: inhale for a count of four, hold for a count of four, exhale for a count of four and wait for a count of four. 

6.SWAP HEELS WITH FLATS

The more comfortable your outfit is the more likely you are to be active. Minimize ‘heel wearing’ time and keep comfy flats under your desk. High heels worn daily can play havoc with the movement capability of your ankle and will potentially lead to lower leg restrictions. 

7. DON’T FORGET ABOUT STRETCHING!

Set an alarm on your phone and try standing up every 30 minutes to stretch out your chest and extend your spine to reverse the hunched position of sitting. This will help reduce back and neck pain as well as boosting your energy levels. You can also use this opportunity to drink a glass a water too.

8. GET YOURSELF A FOAM ROLLER

Foam rolling helps with tightness caused by sitting by increasing blood flow and flexibility. Get yourself a long foam roller near your desk and commit to lying along it three times per day, placing the roller along your spine and opening your palms up to the ceiling to open up your chest.

9. THINK ABOUT YOUR SHOULDERS

Often, we unconsciously raise our shoulders up without even noticing, gradually creating tension. Take five minutes to relax your whole body – from your toes, all the way up to your shoulders. Squeeze each muscle group for the count of five and then release.

10. BE A SMART SNACKER

Keeping healthy snacks in your draw will ensure that you are well fueled for the day and will stop you from being tempted to purchase unhealthy snacks. Plan out your snacks just like you would your meals and try avoiding sugary treats, you might end up consuming enough kilojoules to constitute a meal. Instead, opt for unsalted nuts, wholegrain crackers, tuna & bean snack packs, sultanas, fresh fruit and plain popcorn.

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