7 ways to improve your health while at work

By : Christopher Wray | May 20, 2015 | Blog

7 ways to improve your health while at work

May 20, 2015

The team at RSAWEB recently had the pleasure of hosting an evening with Wellness expert, Dr. Robert Delgado at our offices in Cape Town. During the evening Dr. Delgado explained his revolutionary new approach to healthcare, providing insights into where true health comes from and giving us all tips on how to find the health you’ve lost and how to keep it once you’ve found it.

Here is an article written by Dr. Delgado on his 7 tips to improving your health while at work:

Many of us spend a large portion of our day at work. Long periods of sitting, stress and computer work can take a toll on our bodies. Through my years of experience as a Corrective Care Chiropractor and lifestyle coach I have isolated a number of key areas that, if changed, are guaranteed to give you a new lease on life.

Follow my seven tips below and watch your levels of health, productivity and happiness soar:


Tip 1: Improve your posture

Your sitting position is crucial for the health of your brain and body. For every inch your head drops forward the stress on your spine multiplies by a factor of 10. This can cause neck pain, headaches and constant shoulder stiffness. If you find that slouching is your natural position it may mean you have a mechanical problem in your spine that should be corrected. Getting checked by a Chiropractor that specializes in postural correction is highly recommended. Look at correcting the cause, instead of treating the effects.

Tip 2: Get up every 45 minutes

When you sit for hours without getting up, do you feel refreshed and rested by the end of the day? In fact, when we have spent all day sitting, most of us will feel like our battery has lost charge; which is exactly what is happening. Movement charges the brain.

Did you know that we sit for about 32 years of our lives – resulting in the fact that we are all severely deficient in movement. The health consequences of this have lead some scientists to call sitting ‘the new smoking’.  By moving more your physical and mental performance will improve.

Tip 3: Stay hydrated

The lull we feel around 3pm is often dehydration. Drink at least 2 litres of water per day and you may find that you don’t even need that second cup of coffee.


Tip 4: Eat real food

Eating food in its natural state will ensure your body is getting all the nutrients it needs and will also assist in reducing your body’s toxic load. Remember that food is not just a fuel to keep you going, it is what your body uses in all its chemical processes. If your food comes in a box or has ingredients you can’t pronounce on the label, it’s probably best to stay away.

Tip 5: Breathe deeply

Breathing properly is one of the pillars of health. Stress causes us to breathe shallowly, depriving us of oxygen. Spend 5 minutes twice a day breathing in for 5 seconds and then out for 5 seconds. This breathing rate of 6 breaths per minute has been shown to enhance your body’s ability to cope with stress.

Tip 6: Do away with multitasking

Technology forces us to multitask, but our brains are not wired to do this. Multitasking causes stress and frustration. Use a to-do list and deeply concentrate on one task at a time. This will make you both more efficient and healthier at the same time.

Tip 7: Be grateful

Being grateful is not about ignoring the challenges in your life. It’s about taking the time to focus your attention on what is going well. If you have a roof over your head, you have something to be grateful for. Stop and smell the roses and notice the small pleasures in life. This small change in mindset will have a drastic effect on your quality of life.

About the author:

Dr Robert Delgado is a Corrective Care Chiropractor and lifestyle coach. He specializes in helping people cope with stress and boost performance. Dr Delgado currently practices at Delgado Chiropractic in Sea Point, Cape Town.

Here is another article we wrote on balancing work and life:

Work-Life balance

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