As more people are choosing to work later in life, and many people are also now realising that they may have to work longer than intended, we take a look at how you can stay healthy at work.

Most people don’t generally associate ‘work’ with ‘health’ but with most of our waking hours spent at work it is clearly recognised that the environment can play a big part in our wellbeing at any age. As such there are many things that can be done to reduce the risk of work-related ill-health but also to use the time at work to boost health.

Recognise when the pressure is becoming too much. We all have good and bad days at work but it’s important to learn to identify the symptoms of stress. Don’t wait for it to make you ill before you do something about it. One of the best ways of dealing with stress is knowing how to prioritise your workload and not taking on more than you can handle. Don’t feel pressured to take on more to keep up with others – talk about it.

Avoid poor posture and awkward movements. This is an important point for everyone but especially for those who have a bit more work experience – in terms of years. It is vital to remain active, but to move appropriately, and should you encounter back pain in most cases, the best treatment is to stay active and, if necessary, use over-the-counter painkillers. You may feel like going to bed, but this won’t help and could make things worse. The longer you stay immobile, the weaker your back muscles will become and the more they’ll hurt in the long term. 

Sit in the right position. If you spend a lot of your time at work either sitting at a desk, in a car or a checkout counter, make sure you’re sitting in the right position. If you’re unsure about correct posture, ask your line manager for a workplace assessment. It’s important to take regular breaks. That means for every hour that you’re seated you should rest for at least five to 10 minutes.

Use correct lifting techniques. One of the biggest causes of back injury, especially at work, is lifting or handling objects incorrectly. Learning and following the correct method for lifting and handling objects can help prevent back pain for example.

• Think before you lift.
• Start in a good position.
• Keep the load close to your waist.
• Avoid twisting your back or leaning sideways.
• Keep your head up.
• Know your limits.
• Push, don’t pull.
• Distribute the weight evenly.

Eat well at work. You consume at least a third of your daily calorie intake while at work. What you eat and drink affects not just your health but your work performance too. If you don’t eat regular well-balanced meals or drink enough water, you may get headaches, feel sluggish or have difficulty concentrating. Whether you buy your lunch from a sandwich shop or work canteen, there are usually plenty of healthy lunch options available. Bringing in your own lunch is also a good idea because you know exactly what’s in your lunchbox and it’ll save you money!

Work has many hidden benefits that boost your health in a variety of ways, physically and mentally, from meeting new people, to learning new things, all of which can make you feel good at any age. But we ultimately want to ‘work to live’ and make sure we have our health to enjoy the things we want to do in our spare time.