Most of us get so busy getting ready for holidays and office work that we lose track of our healthcare. Especially so, for those who sit most of the time at their desks. Diwali can strain both your body and your mind with all those added treats and increased screen time if not handled with mindful arrangements.
This year, let's celebrate a healthy Diwali at work! Here are some practical, effective health tips to brighten your workdays and maintain your energy levels in preparation for a happy and safe Diwali!
Prepare for a Happy and Safe Deepavali at Your Desk
Diwali brings warmth and excitement, but it can also strain your routine, especially if you're desk-bound at work. Here’s a roundup of practical health and safety tips for a productive, energized, and safe Deepavali at your workplace.
1. Ergonomics: Setting Up a Health-Friendly Workspace
The foundation of all good health tips for desk workers is ergonomics. A well-designed workspace fosters posture reduces strain and prevents chronic pain.
- Chair and Desk: Sit with your feet flat on the floor, knees at a 90-degree angle adjust chair height: arms resting on the desk; with the forearms parallel to the ground.
- Monitor Position: Bring the monitor up to a position where you can view the screen with little or no requirement to turn your head. That's a height of about 20-30 inches from your eyes. This reduces both neck strain and eye fatigue.
- Keyboard and Mouse: Place your keyboard at the edge of the desk as close to your body as possible. In addition, try to have your wrists straight while you type so they are not stretched.
- Take Breaks: Frequent breaks every half hour or more by standing up, stretching, and walking around for a few minutes. Frequent breaks improve circulation and reduce muscle stiffness.
- Replacing poor ergonomic habits with good ones helps you avoid hours of working in uncomfortable postures.
Also, read: Dangers of Sedentary Lifestyle! Why Sitting is the New Smoking?
2. Keep Hydrated to Maintain Your Energy
Hydration is often one of those things that are forgotten amidst the chaos of just doing day-to-day work, but it plays a really big role in how energized and even focused you are. It can even help you digest better.
- Keep one bottle of water on your desk as a reminder to take sips at regular intervals throughout the day.
- Add flavor to your water: You could make water more palatable with lemon slices, cucumber, or even mint. This can be quite refreshing and festive during Diwali.
- Avoid Over-caffeination: Having one cup of tea or coffee is not an issue, but using such caffeinated drinks as a source of hydration will eventually dehydrate your body.
- Staying hydrated keeps you focused and energized throughout the day, so you can enjoy the festivities without feeling drained.
3. Conscious Snacking: Relish Diwali Delights in Moderation
Diwali is all about sweets, but moderation can help keep your energy balanced and prevent afternoon slumps.
- Portion Control: Enjoy Diwali treats in small portions to avoid excess sugar and the energy crash that can follow.
- Healthy Snack Choices: Carry Healthy Snacks to Your Workplace. Choose healthy snacks like nuts, fruits, or yogurt. Almonds and walnuts are the most helpful source of instant energy and are rich in many nutrients.
- Opt for Light Nutritious Lunches: If you plan on indulging in desserts later in the day, have a light lunch full of greens and lean proteins. That way, you would be very much within your calorie target for the day.
- Mindful eating will permit you to enjoy the goodies without disturbing your productivity or energy level.
4. Desk Exercises: Get Moving at Work
Even when you are on a tight schedule, there are many ways through which you can get moving at your desk so you remain fit and lively for the day.
- Stretching: Stretch your neck, shoulders, and wrists every hour to gradually ease stiffness. Roll your shoulders around in every direction twist side to side and then do some seated leg raises.
- Sitting Leg Extensions: Straighten one leg and hold it out for a few seconds, then lower it back into place. Repeat on the other side. This may be done without leaving your desk and aids in loosening up your legs.
- Hand and Wrist Stretch: For repeatedly using your keyboard, your wrists will suffer somewhat. Stretch the fingers apart, clench them together, and rotate the wrists to loosen up stiffness.
- Sitting Core Exercises: Sit with good posture and engage your core. Hold for a few seconds and then release. This works on strengthening your core as you go about work.
Integrate these simple exercises into your daily work routine, and you will see just how much of a difference this can make in alleviating the tension in your muscles and creating overall well-being at the workplace.
5. Protection of Eye Health: Safety within the Screens
Most of the time spent staring at screens could come in with Diwali as we connect with friends and family online, really straining the eyes, especially if you're working all day at the computer.
- Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This will help alleviate eye strain related to prolonged exposure to screens.
- Adjust Brightness and Contrast: Adjust the brightness and contrast of your screens to be comfortable for the eyes. Dim screens strain the eyes, while screens that are too bright might cause glare.
- Use Blue Light Filters: Where possible, use the blue light filters on your screens but preferably late at night to avoid direct exposure of your eyes to the blue lights.
Keeping your eyes healthy saves you from the strain and irritation associated with many hours of sitting in front of a screen.
Also, read: Eye Flu - Symptoms, Causes and Treatment
6. Handle Stress And Make Time for Mindfulness
Diwali prep along with work-related stress can take its toll on your mental health. Taking time out for mindfulness will put you in touch with reality and may increase your efficiency and productivity levels.
- Practice deep breathing to quickly calm your mind. Inhale slowly through the nostrils, hold for a few seconds and exhale slowly. Repeat a couple of times each time you feel stressed.
- Take Short Breaks for Mindfulness: Spend a few minutes at intervals simply focusing on your breath or just observing your surroundings. Practicing mindfulness improves focus, reduces stress, and keeps your mind sharp.
- Boundary setting between work and celebrations: Be realistic and set appropriate boundaries so that you can work on the work hours set and enjoy the celebrations of Diwali after it is over. This balance will avoid burnout and keep enjoyment for both work as well as celebration.
Practicing mindfulness can boost mental well-being, making your Diwali at work both joyful and stress-free.
7. Diwali Safety Tips for Your Work Environment
As you bring festivities to your workplace, keep safety at the highest priority for a safe Diwali.
- Safe Decor: Don't let candle flame or diyas in places prone to paperwork or electrical devices. Instead, make use of the LED lights while decorating, which are safer and more energy-saving.
- Avoid Overloading Outlets: Diwali lights do create a wonderful ambiance, but never overload your electrical outlets. Use power strips with surge protectors to avoid electrical issues.
- Desk Clutter Free: Maintain a cleaner desk because chances of fire risks are lesser in a clean setup and you will find yourself working more productively. Take out the waste and Diwali decor responsibly to make your workplace more environmentally friendly.
Follow the above safety practices to ensure a joyous Diwali with no compromise in the workplace.
8. Festival and Work-life
Work and festivals often have to be balanced, the way out would be by setting boundaries as well as time management.
- Plan Ahead: Finishing priority tasks before Diwali celebrations to avoid last-minute stress. Planning your work schedule around the festival calendar will let you enjoy festivals free of guilt.
- Break Use Wisely: Take time out for a small snack, stretch, or some chit-chat with colleagues, to keep your energy levels high, and work will not look as painful.
- Maintain good posture and practice deep breathing to stay calm and comfortable during the festive season. That way, your bodily comfort will also be matched by mental serenity as well, all amidst the Diwali blitz.
- Diwali good cheer at work and home
Balancing work with festive breaks ensures a happy, safe Diwali at work and home.
Summary
Celebrating Diwali at work does not have to mean dropping your health routines. With healthy desk ergonomics, mindful snacking, and safety practices, you can enjoy a safe, energizing Diwali. This season of festivity, let's find the right balance between our hard work and celebrations with our well-being getting the proper priority so that it doesn't feel deadlier than those twinkling Diwali lights.
With such practical steps, you can most likely enjoy a Diwali that is both joyous and safe while still being productive and energized at your desk.
Dr. B. Lal Lab wishes you and your loved ones a Happy and Safe Diwali!
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