Staying healthy in today’s fast-paced world can be highly challenging, especially when dealing with the demands of a busy work life. Spending hours at a desk, eating junk food, and staring at a screen for a long time are major factors contributing to an unhealthy workplace environment. In some parts of America, fatal and nonfatal workplace hazards unduly affect workers. For instance, more than 5,000 fatal workplace injuries were recorded in Pennsylvania in 2021, a 9% increase from the last year.
Whether you live in Pennsylvania or any other state, never let your safety take a backseat. Prioritize your well-being over anything else by implementing the following easy, simple, and effective tips:
Avoid Exposure to Pollution and Chemicals
Workers at construction sites could be exposed to various dangerous substances, including asbestos, pollen, and other hazardous chemicals. Construction sites can be a substantial source of airborne pollutants. Such contaminants can cause lung diseases such as mesothelioma, respiratory issues, and other major health concerns if exposed for an extended period.
Particularly harmful, asbestos was frequently utilized in building components for roofing, flooring, and other construction purposes. Inhaling asbestos fibers can result in major health issues when discharged into the air.
Workers in the construction industry who might be exposed to asbestos must take the necessary precautions, such as wearing protective gear, utilizing respiratory protection equipment, and ensuring the worksite has adequate ventilation. Employers must also offer sufficient training on handling and discarding asbestos-containing products.
Construction workers may be eligible for financial compensation if they develop asbestos-related lung disease due to asbestos exposure. Between 1999 and 2013, over 14,000 asbestos-related deaths occurred in Pennsylvania alone. So, if any construction worker in Pennsylvania is diagnosed with mesothelioma, they should consult one of the mesothelioma attorneys Pennsylvania to receive compensation for their medical expenses.
These lawyers will build up a strong case in your favor by gathering relevant evidence. The compensation you’ll receive will help in funding your mesothelioma treatment.
Be Wary of Workplace Hazards
A typical workplace is home to hazards ranging from mold and mildew to viruses and bacteria. OSHA reports that 32 million workers across 3.5 million workplaces are regularly exposed to hazardous chemicals. Photocopiers emit toxic substances called Volatile Organic Compounds (VOCs), while older fluorescent lights contain mercury. Even toxic paints and solvents can release harmful VOCs into the air.
Avoid a Sedentary Lifestyle
If you’re sitting at your desk for long periods and never taking a break, this work routine leads to many chronic ailments. It may increase your chances of premature death by 20% to 30%! That’s why you must avoid a sedentary lifestyle and find unique ways to stay active at your workplace. Unfortunately, not even 6 in 10 employees even try working out.
Take frequent breaks from your sedentary work routine. Move around the office every half an hour to keep yourself active. You may also incorporate these simple and easy desk exercises into your work routine:
- Chair squats to work your leg muscles
- Desk planks to engage your core muscles
- Simple stretches at your desk to relieve tension
- Some desk pushups to make your arms stronger
- Stand up and march around your desk to get your heart rate up
Take Care of Your Eyesight
Ensure your computer screen is within an arm’s reach (25 inches) from your face. Blink regularly to moisten your eyes and reduce dryness when looking at your computer. Adjust your computer screen so your eyes gaze slightly downward, not upward or straight ahead.
Get computer glasses with an anti-reflective coating to avoid eye strain. If you are squinting to see things on your mobile devices, simply increase the font size and adjust brightness to prevent eye fatigue. Follow the 20-20 rule when using a blue-light-emitting (BLE) screen for a long time. It means looking at something 20 feet away for 20 seconds after staring at a screen for 20 minutes.
Eat Only Healthy Snacks
It can be very tempting to munch on delicious snacks and junk food. However, they also pose some serious health risks. While these snacks are high in fat and sugar, eating a lot also amounts to 1,300 calories daily, roughly half your recommended calorie intake. Too many calories aren’t healthy for your productivity. So, ditch the snacks vending machine in your office and make a stockpile of these foods in your desk drawers:
- Raw nuts
- Brown rice cakes
- Protein bars or granola
- Dark chocolate (in moderation)
- Trail mix (with dried fruits and nuts)
Limit Coffee Intake
You may think drinking coffee makes you more productive and stops you from feeling sleepy. Yes, coffee does give you a sudden energy boost, but then you’ll face a caffeine crash, making it difficult to focus properly. So, consume coffee moderately.
Drinking up to 400 mg of coffee a day is safe for adults. Drinking more of it will dehydrate you, so drink plenty of water in a day to avoid a caffeine crash.
Practice Good Workplace Hygiene
A typical office can be a hazardous breeding ground for germs. A standard office desk will contain over 10 million germs, 400 times dirtier than a toilet seat. This fact alone should encourage you to keep your workstation clean by using alcohol-based hand sanitizers. Use wipes to clean your desk and chair. Tidy it all up before leaving the office and arriving at work the next day. Don’t forget to wash your hands before and after eating to keep the germs away.
Take Care of Your Posture
Practice proper workplace ergonomics and be mindful of your desk posture. A bad posture can lead to many health issues, such as back pain, one of the leading causes of workplace absence. On the other hand, a good desk posture reduces the risk of injury and makes you more productive.
However, maintaining a good posture requires conscious effort. You have to be mindful of how you are sitting at your desk. You must sit with your feet flat on the floor and your back aligned with the chair. Bring the computer screen to your eye level and avoid putting pressure on your neck or spine.
Manage Stress
Overexerting yourself in the workplace and juggling responsibilities are major causes of work-related stress in offices. Surveys show that 83% of workers suffer from work-related stress, while 77% have experienced burnout at their current job.
Managing stress will help you increase workplace productivity and achieve a healthy work-life balance. Try visualization, muscle relaxation, and deep breathing techniques to calm yourself in a stress-inducing situation. Efficient time management also helps you avoid burnout.
Conclusion
Always be mindful of your safety and well-being in the office, and ensure that your professional life contributes positively to your overall health. You can do that by following the tips mentioned in this blog. Eat healthy, drink more water, exercise regularly, and avoid a sedentary lifestyle.
Recognize different workplace hazards, both common and uncommon. If your workplace exposed you to harmful substances in any way, contact a skilled lawyer to take legal action immediately.
