"Just One Last Email": Tips to Transform Your Workday

Skipping meals, snacking on unhealthy treats, suffocated in a cramped room, and coming home breathless—the good news is it can be different. With a few small and effective changes, you can greatly enhance your performance at work and naturally at home too.

1. Proper Eating

We don't always have time to eat due to work, let alone eat healthily, moderately, and calmly. Rushing to achieve more, what's left of physical health?

At best, we eat carb-rich and fatty foods at the office; at worst, we skip meals. What can be done?

* Prepare meals at home. Cook and freeze, and each day, take out one nutritious and satisfying portion to heat up at the office.

* Leave healthy snacks, vegetables, fruits, yogurt at work—they'll provide healthy answers when there's no time for investment.

* Always keep a large bottle of water nearby.

* Schedule meal times in your diary. Yes, meal times are just as important as work meetings.

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2. Proper Posture

Take care of your back. Whether working at a desk or moving around all day, back damage can occur, so it's important to stick to the following points:

* Take breaks between tasks and do release and stretch exercises.

* Lift weights suited to your physical capability.

* Sit upright: feet on the floor, arms at desk height, and the computer at eye level.

(Photo: Shutterstock)

3. Physical Activity

How can you incorporate physical activity into work?

* Use the time between meetings for a short walk outside.

* Replace the elevator with stairs.

* Get off the bus two stops before work, gaining a quarter-hour of daily walking to the office.

4. Healthy Work Environment

Air quality and general cleanliness impact your mood at work.

* Make sure to wash hands.

* Open windows and ventilate the workspace.

* Add flowers or plants to create a pleasant workplace atmosphere.

* Request to work from home if you're not feeling well.

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