There's a quote says, "Sitting is the new smoking," and it is true.

Sitting all the time has been correlated with chronic illness and diseases.

In this article, I'll talk about how to be healthy at work and support and lengthen your life and overall quality health as well.

We know that when we are sitting, there's less movement in our body, and movement is necessary for moving airflow in your body, lymphatic system, digestive tract, and so on.

 Too much sitting is the new smoking as it causes disease of the lungs, the heart, the digestive system, and the hormones.

How to be healthy at work

Roll and stretch

I'm not telling you to get up for 5 and 10 minutes every hour, that may not be realistic, but getting up and stretching for two minutes and then sit back down is enough for increasing circulation and movement in your body.

 Another option is getting something called a foam roller and just do foam rolling certain areas of your body, getting some movement in there.

A proper posture

Bad posture is a big issue at work more than sitting. Our arms and head are forward, and our spine is rounding. A lot of people when getting older start to get that rounding spine, hump at the base of their neck and upper back, and their head starts to shift forward. Bad posture is the problem that happens at work and schools.

It doesn't just cause overtime pain in the neck, upper back, and shoulders, but also research discovered that poor posture cuts off your air supply, damages your heart, lungs and other organs in your body.

To solve this problem, rethink your workstation. For example, get a standing desk or a stool that's higher to alternate between low and higher state where your legs aren't flexed as much.

If the standing desk is not your option, reorient your workplace to where you're looking at the screen higher.

Bringing your computer up at eye level makes you look right into the middle of the screen, which causes your neck to come back to its normal position. You can do it simply by staking some big books under your computer.  

Improve your focus

 A lot of people, especially in the afternoon, experience a lack of focus. But, if you're not effective at work, it can put you at risk of losing your job or not getting raises and having the impact that you want to have in your company.

To improve your focus, you can use promoting oils.

The best essential oils for focus include a blend of vetiver oil, cedarwood oil, and peppermint oil.

You can use a diffuser and put in about three to five drops of peppermint, three to five drops of cedarwood, or vetiver and diffuse those while working.

These are great focus promoting oils, and if you don't have a diffuser, you can simply do a couple of drops and rub it just on your neck area or on your temples.

Fragrance-free workplace

It is another pitfall of a lot of workplaces. There are sprayed chemicals, lack of airflow, lead-based paints, fluorescent lights, and other things you're being exposed to in your workplace.

A fragrance-free workplace is something that a lot of people have asked for in recent years.

The easiest option is to add cleansing plants next to your desk. There are many different types of plants like Spider plant, Rubber, and bamboo, which are very at purifying the air.

Healthy foods

A lot of people at work around 2:00 in the afternoon hit the 2:00 coma where they are ready to just take a snooze, and that's because they had probably too many carbs for lunch or even a soda.