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Easy Wellness Habits While at Work
Wellness
Published Thursday Oct 25, 2018 by Caitlin Parker

Easy Wellness Habits While at Work

Personal Growth
Meditation

We’ve all heard that sitting at a desk all day takes a toll on both the body and the brain. Long hours of stationary screen time can affect our eyes, shoulders, back—even our hips. Lack of energy impacts our mental health, leading to decreased productivity, creativity, and motivation. 

So, how do you take care of yourself and keep killing it at work? Whether you’re remote or in the office from 9 to 5, these healthy hustle habits can help you avoid burnout, lower stress, and boost your work mood every day. 


MIND

Wellness Work Tips

Find Your Morning Routine

Work wellness begins before you pour that first cup of coffee. Resist the urge to check your phone while still in bed. Reading emails and notifications first thing in the morning puts you on autopilot, and creates the perceived pressure of needing to respond right away. Instead, turn on a ten-minute guided meditation or stretch to wake up slowly.
 
I’ve noticed that on days when I treat my morning routine as “me time”—reading a book over breakfast and listening to a podcast during my commute—I feel calmer and more prepared when I arrive at the office. Since I can’t actually make progress on important tasks until I get to my computer, flagging emails on my phone duplicates my workload and adds unnecessary stress.
 

Work Wellness Tips

Create a Space You Enjoy

Take a page from The Little Book of Hygge. While typically associated with being cozy at home, happiness expert Meik Weiking argues that the Danish concept of hygge is just as relevant for your office or cubicle. Try decorating your space with a candle, a few potted plants, postcards, an art print you’re obsessed with, or even a mini aromatherapy diffuser. Too much clutter or disorganization can be distracting though, so keep it simple with just a few favorite things.
 
Fostering relationships with coworkers is the most important element to enjoying your workspace (and the work you do). Organize a monthly potluck lunch, book club, a windowsill garden, or other activity that promotes sharing and collaboration.
 
 


BODY

Wellness Work Tips

Snack Smart

Keep healthy snacks in your desk or fridge to fight fatigue and *hangry* moments. When cravings strike, but you’re short on time, you’ll be more likely to reach for something you already have rather than hit the vending machine or the fast food place around the corner. I like to use my Monday lunch break to go to the grocery store near the office and bring back apples, bananas, a jar of peanut or almond butter, yogurt, oatmeal, KIND bars, dried fruit and nuts, cut veggies, and hummus. Little snacks keep my blood sugar stable during the day, which allows me to think clearly, prioritize tasks better and make level-headed decisions.
 
Equally important is staying hydrated throughout the day. Keep a large mason jar or a water bottle on your desk and refill it frequently. For extra motivation, try a smart bottle that lights up to remind you to drink, or an infuser bottle to create your own flavored water.

 

Wellness Work Tips
 
Think Ergonomically

An adjustable standing desk is worth the investment (and some companies may cover the cost!) so that you can alternate between sitting and standing. 
Pro tip: a thick foam floor pad makes standing easier on your feet, knees, and hips.
 
If a standing desk isn’t an option for you, mimic the variety by standing up and taking a short walk every 15-20 minutes, even just around the office. If your coworkers are game, schedule walking meetings instead of sitting in a conference room. 

If your workspace has other seating, such as couches, chairs, or conference tables, take your laptop or notebook and sit somewhere else for half an hour for a change of scenery. Sitting on an exercise ball can also help with posture and balance, and keeps you engaged and energized.
 
Working on a laptop with a touchpad or with a small mouse causes me to experience pain in my fingers, palm, wrist, and lower arm. To combat the constant scrolling, an ergonomic mouse creates a more stable, neutral position for your hand.
 
Minimize eye strain by looking away from the screen often—look out the window or into the middle distance for a few minutes to combat staring up-close at your monitor.

 

Work Wellness Tips

Move Often

Want to clear the brain fog and re-energize your mind? Get some much-needed fresh air. Be sure to get outside at least once a day, but preferably more. Don’t just go pick up a takeout lunch and come back. Walk around the block, eat on a park bench if it’s nice out, take the long way back to the office. Take deep breaths. Look at trees or flowers or water. Even in cold or rainy weather, a few minutes outdoors can make a big difference in your mindset when you sit back down.
 
When your energy lags, get your blood flowing with jumping jacks, lunges, or even sprints. Ease tension on your neck, shoulders, back, and hips—after work, try doing stretches or a yoga sequence that targets these areas. Poses with twists and backbends, gentle shoulder stands, upward dog, happy baby, and forward folds can help release tense muscles.
 
If you have the option to commute by foot or by bike, do this as often as you can. Take the stairs instead of the elevator. Park at the far end of the parking lot. Get off a subway stop early to lengthen your walk.


Whether it’s a Monday morning or Thursday lunch break, try adding some of these wellness tips into your daily routine for a much-needed energy boost while working!  
 

Caitlin Parker
Written by
Caitlin Parker
Contributor
About the author
Caitlin is a freelance writer hailing from New Jersey who is passionate about wellness, mindfulness, travel and getting outdoors. In her spare time, she can usually be found at a barre or yoga class, reading, hiking, or Instagramming a pour-over coffee.
woman running outside
The Latest
Published Tuesday Jun 30, 2020 by Dermatologist's Choice

The Summer Skincare Routine for Outdoor Workouts and Activities

Beauty
Fitness
Skincare

Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness. 

Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.  


But first, protect

When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.  

Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.  
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.

“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.  
 
 
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.  
 
 
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day. 


Yoga / Walking 

Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure. 

“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.”     - Dr. B


Swimming 

Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go! 


Hiking 

With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike. 


Cycling/ Running 

One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.  


Workout done, now what? 

At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.  

Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.

“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
 
 

Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.

Dr. B Dermatologist
Written by
Dermatologist's Choice
Clean and Clinical Skincare Brand
About the author
Dermatologist’s Choice is founded, formulated, and tested by award-winning dermatologist, Dr. B. It's not just about keeping your skin clear, but providing clean and clinical formulations. DermChoice has no parabens and no fragrance, is certified cruelty-free, and is formulated with natural and organic ingredients.