Your healthy work plan

When it’s all down to you whether an order goes out, customer calls get answered, and the money keeps coming in, it's more crucial than ever that you stay healthy. Follow these simple healthy steps to keep you performing at your best...

Look at work environment

Offices are often 'hot spots': poorly ventilated and dehydrating. This can affect concentration, bring on headaches and lower energy levels all round. Make sure you sip water throughout the day - eight glasses a day will help keep you well hydrated and alert.

Positive posture is key to good office health, especially if you sit at a desk all day. Feet should be firmly on the floor or on a foot rest, and avoid crossing your legs. Keep your wrists straight while typing to prevent extra strain, and make sure you can reach your mouse easily, without having to stretch.

To avoid straining your eyes, take regular screen breaks. Try and get away from your screen for a few minutes in every twenty-minute period. Use this time to do your filing, photocopying or catch up on phone calls.

Don't be a desk potato. Get up and move around every hour or so to help prevent aches and tensions and to keep your head clear. Make a cup of hot water with lemon or just get up and do a few simple stretching exercises.

For really weary eyes, try 'palming'. Simply rub your hands together vigorously until they feel warm, then cup them over your closed eyes. Rest like this for a few minutes and your eyes should feel revived.

Always 'do lunch' - however busy you are. You need an adequate break to refresh your mind or, as countless studies have shown, you will be less productive as the day goes on. Don't be tempted just to grab a quick snack at your desk either - go out and get some fresh air.

Better still, use your lunch hour to go for a gentle swim or a walk through the park. Studies show that 20 minutes of exercise five times a week can ease stress, boost energy levels, and release natural 'feelgood' chemicals to keep you fit and healthy.

Don't reach for the coffee jar and biscuit tin. Coffee and sugar will only give you a temporary lift followed by an energy dip. Instead, snack on fruit, seeds or nuts, which will release energy more slowly and give a sustained boost throughout the day. Cut down on ordinary tea and coffee and replace with herbal or fruit teas, which contain less caffeine.

Be more laid-back. If something is getting on top of you, leave it for a few minutes - if need be, physically get up and move away from it - and go and do something else. Return to it when you feel calmer and more objective.

Breathe easy. Taking some deep breaths can instantly lift your mood and clear your head. Do them at your desk or nip to the toilets. Simply close your eyes and focus on your breathing - in through the nose and out through the mouth - for ten breaths.

Learn to say 'no' to extra tasks. Take on only as much as you have the time to do well, and pass up on extra non-essential work, which will only lead to more stress and frustration if you can't finish it or do it well enough. Never claim to be more available than you actually are - you'll only frustrate both your staff and your clients.

Delegate and prioritise. Sort tasks into four categories, and do them in the following order:

1. Urgent and important
2. Urgent but not important
3. Important but not urgent
4. Not important and not urgent.

Decide which ones you need to do yourself, and which ones can be given to others. Get a few of the boring ones out of the way first, so that your work becomes more enjoyable as the day goes on!