A Guide To Maintain A Healthy Routine During 9 to 5 Job

As someone who works a 9-to-5 and has responsibilities on his shoulders, balancing your job and non-work routines is extremely necessary to live a healthy and productive life. The Inactive nature of office jobs, time constraints, and stress can negatively impact one's physical and mental health. To avoid negative impacts on your life, you can start having a structured routine, making conscious, healthy choices, and keeping up with some extracurricular or physical activities to retain mental clarity. This guide will explain how you can maintain a healthy and balanced lifestyle while managing the demands of a full-time job.

STEPS YOU CAN TAKE TODAY TO HAVE A HEALTHY LIFESTYLE

1.    Start Your Day With a Morning Routine

The most important part of your day is your morning; having a proper morning routine sets everything in tone for the rest of the day. So, plan out a routine in which you wake up early with enough time to prepare for the day. You should aim to get up early, at least one or two hours before your work starts, allowing you enough time to do your morning routine, stretch, go for a walk, do yoga, take a shower, or journal. Incorporating mindfulness, whether it may be meditating or journaling, helps to lower anxiety and helps you to have a fresh start to your day. You would also have enough time to prepare and leave early to reach your office on time.

Moreover, this also creates an opportunity to make a healthy breakfast without any rush. Most people skip their breakfast, which has very adverse effects throughout the day as well as in their daily lives. Breakfast is the most important meal of your entire day. Waking up early gives you enough time to make a healthy breakfast with proper proteins, whole grains, fruits, and a cup of coffee or tea.

2.    Prioritise Nutrition and Healthy Snacks

Throughout your day, ensure you eat well and have healthy snacks to keep your energy levels high and maintain concentration. You should avoid skipping meals or eating junk food such as candy bars or chips. You should prepare small, healthy meals to help you go through the day. You should focus on meals that are high in fiber, protein, and healthy fats. Also, keeping healthy snacks such as nuts and fruits helps you to feel better physically and mentally. Eating healthy snacks also reduces food cravings, which would lead to having unhealthy food after work due to being very hungry. Also, try to stay hydrated as much as possible, as drinking water is very necessary. Whether you are a busy office worker, social media handler, or a personal statement writer, fuelling your body with the right nutrients is essential if you are looking to survive long working hours.

3.    Schedule Breaks

Working for 8 to 9 hours straight is very stressful. Everyone needs a break. In most offices, there is extreme pressure and stress in the workplace, which leads to serious problems for both mental and physical health. You should take your lunch breaks outside the office, sit on a bench under a tree, go for a short walk, or do deep breathing exercises to meditate. This helps to lower stress levels, improve productivity, and allow you to recharge yourself for the rest of the day. Stepping away from your table and sitting somewhere peaceful & quiet is the perfect way to prevent burnout and improve overall performance.

4.    Establish Boundaries and Maintain Balance

As a working professional, make sure that you have proper work and normal life boundaries. You should have clear working hours and make sure not to attend any calls or emails after the set hours. This will establish a balance, as your work colleagues will recognize and respect your boundaries & won't disturb you unnecessarily. This will give you time for your family and hobbies and to wind off after a hard day.

5.    Don't Neglect Your Hobbies and Extracurricular Activities

 You must have hobbies to keep yourself happy and motivated while working. It is because work life can be extremely stressful, and everyone needs something to take their mind off. This could be anything, whether it's playing chess, going for a run, reading books, learning new skills, or painting. These activities help boost mood and mindfulness.

6.    Exercise Daily

Working 8 hours daily is no excuse for being lazy, sitting at home, and eating unhealthy. Everyone needs to be physically active as it keeps your body rejuvenated and releases dopamine, which helps you feel better at the end of your day. You should go to the gym to do yoga, Zumba, and Pilates. You can also go for runs, a swim or stretching. If you feel it's hard to keep yourself consistent, you can join running groups or your local gym community for extra motivation and drive. Keeping yourself active helps to keep you physically and mentally healthy.

7.    Get Quality Sleep

Sleep is the foundation of a healthy life; sleeping 8 hours every day is essential for every human being. You should avoid screen time before going to sleep and take a minimum of 7-8 hours of sleep every night. To make sure you have an uninterrupted sleep, create a cozy environment. Your room should be cold, dark, and quiet for an extra peaceful vibe. You can also incorporate calming activities such as reading, light stretching, and meditation to help you sleep better. Having a nap is important for everyone, no matter what profession, whether it may be a pilot, an accountant, a best CV writer, or a business owner. It is essential if you want to work productively and effectively the next day. 

Frequently Asked Questions (FAQ'S)

·       Is listening to music while working helpful?

Music helps to reduce stress and brighten up the mood. Listening to background music can also help with increased concentration.

·       How can I stay healthy if I can't go to the gym after work?

If you can't find time to go to the gym, you can incorporate small, doable challenges, such as 10,000 steps per day or doing some home workouts in your house to keep yourself active and fit.

·       Does bad Posture affect a Person's Health?

Poor posture can lead to severe back pain and fatigue, which can be prevented through the use of ergonomic chairs and by taking a break to stretch for a few minutes.

Final Takeaway

To live a healthy and productive life, you need to have a proper balance between your work life and your life outside of work. This can be done through a structural balance of nutrition, physical activity, exercise, and proper sleep. You also need to establish proper boundaries and take time for your hobbies. Balancing everything equally allows you to live happily professionally and personally.