Steps to staying physically and mentally strong in a workplace

A great article I got to write recently. I think these issues effect almost most of us. 

According to the Bureau of Labor Statistics the average American between the ages of 25 and 54 with children spend approximately 8.8 hours of each day in their office. This equates to 44 hours a week, which is almost 2,300 hours a year. With so much time spent in the workplace it is easy for it to become physically and mentally draining. Here we will look at some simple steps you can take to stay physically and mentally strong in the workplace.

Best Ways to Stay Mentally Strong in the Workplace

Many Americans report that the toughest part of their workday is the toll it takes on their mental state. The more time people spend “cooped up” the higher their rates of depressed mood, boredom and even depression. In order to stay mentally fit you should engage in simple steps to keep your workplace a mental health haven.

Know how to tackle tough conversations using fair language

While television office places are usually fun, comical and free from uncomfortable exchanges, the real world is a different story. Most office workers struggle when it comes time to have tough conversations with both their superiors and their subordinates. A great way to make this part of the job easier is to have fair conversations. Find a place in the office that is calm and comfortable and have a frank conversation with your office mates. Use fair language to describe whatever needs discussing. Avoid making things personal or emotional to keep things copasetic.

Know how to take feedback and deliver it to others

Another important area that most offices could stand to grow is in the delivery of feedback. A recent study showed that by making feedback constructive will help boost the trust and growth of employees. Experts at Success Magazine outline that constructive and effective feedback should:

1.   Create an agreed upon goal

2.   Use carefully chosen words

3.   Include supportive facts

4.   Use a two-way dialogue

5.   Don’t lump the good with the bad

6.   Be empathetic

Using these tips will help employers to address important topics while leaving employees feeling positive and supported.

Best Ways to Stay Physically Strong in the Workplace

While supporting your mind is important, too many office workers overlook ways to keep their body strong while at work. No, you probably won’t bring your weight rack and treadmill to the office, but there are ways you can support your body in the workplace. For example, have you considered a stand-up desk? Just standing a couple of times a day instead of sitting can have marked benefits.

Workplace Exercises

There are many simple exercises and stretches that can be done in a small space like a cubicle. One of the series of exercises you can use are core exercises. One example would be to sit in your stationary office chair and extend your legs in front of you. Hold them for as long as you can while breathing deeply. This will help strengthen your core. You can also do a series of stretches to help keep your body from getting sore. Toe touches, arm circles and basic yoga poses are great ways to stay loose throughout the day.  Who hasn’t heard of the squat and lunge challenge. Even the smallest offices have plenty of room to challenge yourself and your office mates. One of our favorite virtual office mates, Jason L. walks us through a series of easy to follow, brief exercises and stretches that will keep you moving throughout the day.

Support Your Frame While You Work

One of the most important ways to support your body while in the workplace is to set up your office in the best possible way. Choose ergonomic furniture to avoid injuries from bad placement. Make sure your height adjustable desk is at the ideal height for your needs. If you spend most of your day staring at the computer you might want to consider a standing workstation or a ball chair to avoid bad posture, strain injuries and an unsupported body.

The workplace no longer needs to be a sedentary, boring experience. 

These are just a few of the important ways you support your physical and mental well being in the workplace. By staying at the top of your game you will be a better employee and stay healthy.