It’s easy to become idle and inactive during a shift at a call center, especially if you spend the majority of your time at a desk. Ideally, your company uses call center solutions that schedule frequent breaks.
However, even with breaks, we stay at our desks and don’t mobilize. This can cause long-term damage to your joints, muscles, posture, and overall health. To avoid many of the health problems associated with inactivity, follow these five simple tips to keep yourself healthy while working:
1. Get plenty of rest
The importance of a good night’s sleep cannot be understated. Studies have shown that people who sleep irregularly or do not get enough sleep are more irritable and stressed than people who receive eight hours of sleep every night. Inadequate sleep also weakens the immune system, making it easier to become ill.
Additionally, people who do not get enough sleep are also prone to bouts of tiredness throughout the day and are more likely to nap. Poor sleep decreases memory function and affects the ability to learn, and can also throw off your metabolism and contribute to weight gain.
2. Eat healthy foods
Think of food as the fuel for your body. The higher the quality of the fuel, the better your body will function. Greasy, oily, and salty foods can make you feel full and bloated after meals, leading to sleepiness and inactivity, especially during the afternoon. These foods are often loaded with calories and unsaturated Trans fats, which contribute to weight gain and heart disease. Try to avoid them, especially if you spend a large portion of the day sitting down.
If you are trying to eat better, it is necessary to surround yourself with healthy food. This takes away the convenience associated with candy, chips, and other junk food. Avoid vending machines, fast food restaurants, and keeping unhealthy snacks at your desk. Instead, start making yourself healthy dinners and bring the leftovers to work with you for lunch. Snack on fruits, yogurt, and nuts. The protein and healthy sugars in these foods will boost your energy, mood, and productivity, making your day that much easier.
Like sleep, proper hydration cannot be undervalued. It’s one of the best things you can do for your body. Unfortunately, many people are not adequately hydrated, despite consuming multiple cups of coffee and soda throughout the day.
Don’t forget – liquid calories count, too, and drinks often have as many or more calories and sugar in them than candy and chips. Sodas and other caffeinated, sugary beverages also dehydrate the body, essentially doing more harm than good. It’s a vicious cycle: You feel thirsty, so you have a soda. The soda dehydrates you, making you feel thirstier, so you drink another. And then maybe one with lunch, and another with dinner. Before you know it you’ve consumed almost a thousand calories in drinks alone.
Avoid this situation by opting for water instead of soda, coffee, or juice. Water is necessary for our body to function correctly. It boosts energy, relieves aches and pains in the muscles and joints, improves mood, and promotes weight loss by facilitating the function of your digestion and metabolism. Doctors recommend drinking eight 8-ounce glasses (approximately 2 liters) of water every day, so be sure to hydrate frequently. Water will also make you feel fuller, making it easier to avoid pointless snacking.
4. Stretch once every hour
It’s easy to become weary and uncomfortable if you’ve been sitting in one position for too long. Tension in the wrists and back often cause pain in the neck and shoulders as well, causing you to become tired and fatigued. Over time, this can lead to problems with muscles, joints and posture. Inactivity can also lead to weight gain and increase the likelihood of diabetes and stroke.
Even if you can’t get away from your desk, you can still stay active. Take a couple of minutes every hour to stand up and stretch out. Do some jumping jacks, touch your toes, or jog in place. This will raise your heart rate and clear your head, boosting your energy and improving your mood, allowing you to return to work happier and more productive than before.
5. Use your breaks to walk and move around away from your desk
We’ve already discussed the health problems associated with inactivity so there’s no need to rehash it here. Go one step further by taking a few minutes out of your lunch break to take a quick walk around outside. Also, try to avoid eat at your desk. Being away from it and out of the office for a few minutes will refresh and clear your head.
Walking after meals also facilitates digestion, helping you to avoid becoming tired during the afternoon. Vitamin D, which we can absorb in small amounts via UV rays given off by the sun, has been shown to decrease the risk of heart disease, inflammation, and certain cancers. It can also strengthen the immune system and improve your mood. Even if you can’t go outside, take some time to walk around the office or the building. You will still benefit from being away from your desk for a few minutes.
Although it easy to become inactive during your shift at a call center, there are health risks associated with doing this every day, even if only for a short period of time. To improve your mood and your health while working, follow these simple steps for staying healthy.