How to Be Healthy at Work: 8 Simple Lifestyle Tips

Hey, guys, Dr. Axe here, doctor of natural
medicine and founder of Today, I will be talking about how to be healthy
at work with eight simple tips, and I tell you, these are really, really effective. And let me say this, there’s a quote that
I’ve heard from several people saying that, “Sitting is the new smoking.” And listen, I want to confirm that, it is
absolutely true. If you are sitting all the time, all day,
like most of us are, it has absolutely been correlated to chronic illness and chronic
disease. So, for most of us we will sit all day at
work and not get up and move, and listen, it’s not just about movement though, there
are other surprising things you’ll learn here in this video that you need to do in order
to have your best health possible. So, let’s dive right in and talk about how
to be healthy at work and actually support and lengthen your life overall quality health
here as well. So, here’s the biggest issue at work, there’s
really just too much sitting going on, okay? We know that when you are sitting, there’s
less movement in your body. Listen, movement is life, you want to be moving,
you want your blood moving, you want the air flow moving in your body, you want your lymphatic
system moving, your digestive tract moving, you’ve got to be moving. Well, sitting keeps all of that from happening
and we were created to move. Too much sitting, again, it’s the new smoking. It causes disease of the lungs, the heart,
the digestive system, the hormones. We sit too much. We’ve got solutions for that, I’ll talk about. A poor posture. That’s another big issue at work is oftentimes
rather than sitting like I am now we end up like this, right? Our arms, our head is forward, we get rounding
here, you’ll notice a lot of people when they get older they can start to get that rounding
of the spine, that hump at the base of their neck and upper back and their head starts
to shift forward.  Now, here’s the problem today this happens
at work, it happens in schools today, so many people have poor posture and do this for me,
I’m going to give you an exercise, take your head move it as far forward and down as you
can, now try and take a deep breath in. You can hardly do it. Now come back, sit up straight and tall and
now take a deep breath in. You’ll see, that’s what posture does.  There’s actually a medical study that recently
came out that said poor posture literally cuts off your air supply, damages your heart
and lungs and other organs in your body. So poor posture, listen poor posture doesn’t
just cause overtime pain in the neck, upper back and shoulders, which it does, poor posture
actually causes disease of the spine and of organs including your lungs and heart. Poor posture is very damaging to your body
so, again, posture is key. We’ll talk about how to combat poor posture
in just a minute. Lack of focus. You know, this happens at work, this is an
issue that a lot of people have is, you know, sometimes especially in the afternoon there’s
a lack of focus, you just really can’t get anything done, you’re not effective at work. If you’re not effective at work it can put
you at risk of losing your job or not getting raises and really moving up and having the
impact that you want to have in your company and on the world. Next thing here, bad air. This is another pitfall of a lot of workplaces. There are chemicals being sprayed, there’s
really lack of air flow, there’s hardly, you know, really the only thing you have is, you
know, lead-based paints and florescent lights and other things you’re being exposed to in
your workplace. So let’s talk about now practical steps to
make your workplace healthier and to make you healthier. Number one, rethink your workstation. You know, I personally at my own home have
a standing desk and what I do when I’m working is I stand, most of the time, or I have a
stool that’s higher and I alternate between this higher up stool where my legs aren’t
flexed as much and standing at my desk, okay? Number one, hey get a standing desk if you
can, if you can’t what you need to do is really reorient your workplace to where you’re looking
at the screen higher. Here’s what happens, most of us have computers
down here so it’s causing us to look down and our head to go forward. If your computer should be up right at eye
level this high you should be looking right into the middle of the screen there and that’s
going to cause your neck to come back.  When you look at your neck you should have
a curve in your neck like this a lot of people’s getting what’s called a straight neck and
forward head posture, your neck should be back like that with a curve. Rethink your workstation, again, by bringing
that computer up. I did this years ago before I had a standing
desk I just got a couple big books and stacked my computer up, but that alone is good. But rethink your workstation in where you’re
at. Number two, roll and stretch. Now, I think it’s good, every hour, whether
you’re setting alarm so you know the top of every hour to get up for two minutes, okay? I’m not telling you to get up for 5 and 10
minutes every hour, that may not be realistic for you but I’d get up two minutes and when
you get up two minutes simply stretch and move for two minutes and then sit back down.  Now, a great thing to do is have a roller,
you can simply get what’s called a foam roller here and just foam roll certain areas of your
body, getting some movement in there. You can also do sort of a cat camel stretch,
you can also just get up and just simply twist a little bit, stretch a little bit, do that
for two minutes every hour, lots of benefits there at increasing that circulation and movement
in your body. Number three, focus promoting oils. You know, if you’re a person that really is
lacking focus at work, essential oils can help. My favorite essential oils for focus can include
vetiver oil, cedarwood oil, peppermint oil, very invigorating, energizing but a blend
of those oils either vetiver or cedarwood combined with something like a peppermint
oil, it’s really energizing and can improve your focus.  So what I do is I simply at my own workstation
I actually have a diffuser that sits there, I’ll put in about three to five drops of peppermint,
three to five drops of cedarwood or vetiver and I diffuse those while I’m working. These are great focus promoting oils and if
you don’t have a diffuser, what you can simply do is just do a couple drops and rub it just
on your neck area or even on your temples there as well. Number four, having a fragrance-free work
place. You know, may be something where you talk
to your boss if somebody is spraying lots of chemicals all the time or you have a co-worker
sitting next to you letting them know that you have a sensitivity. Don’t put it on them and let them know, “Hey,
I don’t really like your fragrance.” But if somebody has something that’s really
bothering you and it’s affecting your health and really even your focus at work, you may
say, “Hey, I just heard from a doctor.”  Hey, feel free to use me and say, “You know,
I have a sensitivity to certain chemicals and I think there maybe something in something
you’re wearing.” Now listen, that could create some . . . if
that person is a very sensitive person then hey, maybe you want to ask your boss to be
moved from the area, I don’t know, but again a fragrance-free workplace is something that
a lot of people have asked for in recent years. Now air cleaning plants. This is something that’s fantastic. All of us should be having these cleansing
plants next to us. Now, there are many different types of plants,
spider plants are good, bamboo plants are very, very good, as are any type of plant
with a lot of leaves, all right? And a lot of greens. So, you know, what I think it’s great to do
you can get a bamboo plant or even let’s say like a rubber plant is another fantastic plant,
a rubber plant with the really big leaves. Putting a couple of plants next to your desk
is actually good for cleansing the air and actually supporting your own health there
as well. So have a couple plants there right next to
your desk in your workspace. Healthy foods. Now, this is kind of a no-brainer, right? This is one of the most important things on
the list, you know, a lot of people at work around 2:00 in the afternoon hit the 2:00
coma where you’re ready to just take a snooze and that’s because you had probably too many
carbs for lunch, maybe you had pasta or some chips or a sandwich and all that bread or
even a soda. Get rid of that stuff. If you really want to feel great in the afternoon
have a salad, okay? Do some veggie juice, I mean, that is really
going to energize your body. So again, lots of veggies, even as something
like a bowl of chicken broth, vegetable soup can be great. But in general staying away from the excess
carbohydrates is really going to help you feel good during the day. Number seven, more air protection, okay? Now, oftentimes you can get an air filter
to put it by your desk and it actually can filter out things in the air. This is surprising a lot of people but you
would be shocked by how many works spaces actually have mold in their air ducts, lots
of them. And if you notice where you’re going into
work and sometimes you go out of there and you just feel like, when you’re at work you
notice your nose is a little stuffy or you got a little bit of just phlegm in your throat,
if that’s sort of a regular thing happening it could be that there’s mold in the air ducts
at work and so one of the good things you can do, proactive things you can do, is simply
get an air purifier, put it next to your desk and allow that to purify the air in the area
you’re at, at work. Number eight, corrective exercise. Now, once you leave work it’s great to exercise
or you can actually do this at work. You know when I talked about taking those
two-minute breaks every hour? If you just took a couple bands and you just
did something like pull aparts, just did things to really, like what happens often times when
we’re at the desk is our pecs get overworked, they get real tight in our shoulders because
we’re like this all day. We need to do this, we need to really work
those back muscles and you can get bands at work and simply just pull them apart like
this really squeezing those shoulder blades together. That’s a great way to combat that.  And also after work you can do exercise. I recommend people not focus on their chest
as much and their biceps. Focus more on those back muscles and that
posterior chain like your hamstrings. Really work on, again, strengthening your
back and your legs and doing certain classes like Pilates, barre and yoga can be great
ways to really improve your overall posture as well as exercises, weight training in terms
of strengthening your back by working your rhomboids and lats and those different areas
of your body. But if you can do all these things in combination
your workplace can be healthier, you can be healthier, it’s a great thing to consider
there as well. And I also just recommend, hey, during your
lunch break take a 20-minute walk, eat something but the rest of the lunch break get out there
and just go for even if it’s just a 10-minute walk, get out and move a little bit during
your workday. So here’s some things to think about, number
one, rethink your workstation. Remember, get that computer up, make it eye
level and also consider a standing desk or some sort of a chair that doesn’t have a back
and to where you’re sitting up straight. Roll and stretch a little bit every two minutes,
every hour. Use focus promoting oils like vetiver, cedarwood,
peppermint. Get a fragrance-free workplace and if you
can’t do that hey there’s other things you can do like air cleaning plants. Healthy food, remember, lots of salads, veggie
juices, are going to be great. More air protection such as an air filter,
and corrective exercises. And if you can do these things you’re going
to be a lot healthier at work, you’re going to feel better, even when you get home later
on that day. And hey, if you’ve enjoyed this live training,
hey, take a minute right now and make sure to subscribe here to this YouTube channel. I’ve got a lot more great videos coming out
on the power of essential oils and diet therapy and herbal remedies and a whole lot more. And also, if you want to learn more about
me and check out some more great articles, you can just search my name Dr. Axe online
and you can find my website and some other stuff. But I want to say thanks for watching. Remember, sitting is the new smoking so move
more, get your workplace healthy and I know you’re going to be healthier for it. Hi, Dr. Axe here. I want to say thanks so much for checking
out this YouTube video and also don’t forget to subscribe if you want to get more great
content on things like herbs, essential oils, natural remedies, and how to use food as medicine. Also check out more of our content on my YouTube
channel. Thanks for watching.

39 thoughts on “How to Be Healthy at Work: 8 Simple Lifestyle Tips

  1. Ive been warning people about too much sitting for a while! Do you have any studies or credible sources that show "Sitting is the new smoking?"

  2. Hi Dr. Josh
    Thank you for the wonderful videos …. is there any diet to increase energy including sexual desire , this is for my dad who is 66 years old

  3. Hey, Thanks for your videos….
    I'm a uni-student and I sit a lot.. and for us there is no workstation modifications possible.. could you please opine !!
    Looking forward for a video about studying..sort of..
    Lots of love & support!

  4. I use a compact air purifier, diffuser, & salt lamp at work. I have a smart watch that tells me to get moving every hour. I am going to get a few plants as well. Any suggestions beside rubber plant & bamboo? I try to start every day with a few minutes of exercise. Thanks for advice. I have implemented much of it in my life.

  5. Hello Dr. Josh, I'm a great fan of your videos. Todays that almost everything is synthetic, it's good to remind ourselves of our ancient traditions and roots. I have a question about edible collagen powder, how long should it be taken, and is there any side effects for women? Thank you

  6. Hi thanks for the video.. I'm watching one nearly every day .. are there any other oils that's are helpful other than peppermint?

  7. We spend a lot of time working, might as well do it with health in mind. Prioritizing health can improve many other areas of life.
    Excellent advice, thank you for your video!

  8. Hey I watch your channel often. I was reading about drinking distilled water. Many say it is the best water on earth. Some say only drink for a short period of time. What do you say?

  9. This info is so true I am resricted to moving every two min but ….I will try every 10 min for sure !!! Thanx for your awesome suggestions love your video the tips you gave for a sluggishq thyroid really helped .๐Ÿ˜Š

  10. Hey, Dr. Axe, what do you think about knee chairs? I have lower back problems and a coworker recommended me one of those…

  11. I have myelo proliferation. How can I control it with nutrition ? Please help. I need a blood transfusion once a month…

  12. Good morning Dr. Axe. Have you done a video on electrolytes? If you haven't, could you do one on it? I want to learn more about it. ๐Ÿ™‚

  13. been awhile since i watch a dr axe video, really refreshing ๐Ÿ™‚ย 1 thingย tho,ย i heard a rumour about plants in old peoples space (ie beside their bed all day) made them get less O2 or CO2 idk which but anyways i heard it was bad. Any thoughts?

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