Staying Healthy in the New Year

There are thousands of occupational hazards to be aware of in an office environment. While many workplace risks are minor, most can be completely avoided. Here are some tips to help answer your pressing workplace health questions and improve your wellbeing while living in China. Stay fit and healthy at work in 2025!

It’s no surprise that what you consume plays a significant role in your overall health. It’s important to take responsibility for your own food choices. Many English 1 centres are located in shopping malls, and while it’s tempting to pop down to Mister Donut and grab a few sweet treats before work, it’s best not to make this a habit.

There’s nothing wrong with a `treat yourself' attitude every now and then, but if it becomes a regular mindset, it can be problematic. The best course of action is to prepare your own meals. This way, you’re in full control of what you eat, and you know exactly what’s going into your food—no hidden ingredients. It also allows you to manage portion sizes sensibly and save a considerable amount of money that might otherwise be spent at Starbucks or on Eleme orders.

I know it’s easier said than done. Personally, I use the Eleme app almost every day, but I constantly try to remind myself to make healthier choices. One little trick I use is to type the word `健康' (meaning `health') into the search bar and scroll through the results.

The average person needs at least two litres (around half a gallon) of water per day. While this might seem obvious, take a moment to ask yourself—are you actually drinking that much? Some simple solutions to help you stay properly hydrated include carrying a 1-litre water bottle and ensuring you drink at least two of them each day, downloading a water tracking app, or setting regular reminders on your phone.

I’m sure you’ve heard this countless times, but let me emphasise it once more: aim for seven to nine hours of sleep each night. I know as well as anyone that this is easier said than done—insomnia often keeps me up until three a.m. However, sticking to a regular routine helps me get the rest I need. Feeling well-rested is more about quality than quantity. I sometimes feel ready to take on the day after just a few hours of proper REM sleep, compared to feeling groggy after twelve hours of tossing and turning. There are plenty of apps available to help you track your sleep quality and support your busy English 1 lifestyle.

In my first few months here, I kept catching random small illnesses that seemed to vary. It started to take its toll on me, and I had to step back and think: what am I missing in my diet? For the first time in my life, I began taking supplements and vitamins such as probiotics, one-a-day women’s vitamins, cranberry supplements, and Vitamin D. Lo and behold, my constant cycle of illness came to a sudden halt.

Keep in mind that the best course of action is to get these nutrients from your diet first. If you've tried that and noticed no change, then it might be time to turn to my good friend, supplements. Another thing to note is that when purchasing from Taobao, many medicines (including vitamins and supplements) require a Chinese ID to make payment. You can have a Chinese friend buy them for you, or you can simply visit a store to purchase them in person.

Cubicles are definitely not for everyone. So much so that there's even a phenomenon known as `cubicle depression' to describe those who struggle with the cubicle lifestyle, like myself. This may not be as relevant for in-centre teachers who don’t spend the majority of their hours sitting at a desk, but for those of you who do, listen up.

One way to combat cubicle depression is to make sure you get up and walk around every hour or so. I’m fortunate enough to have a Fitbit to constantly remind me to get off my bum and take a quick lap, but hourly reminders on your phone will do the job just as well. Similarly, try to get up and stretch regularly. I’m sure everyone who’s sat for too long has noticed an ache or pain when they finally stand up, so it’s important to stretch to give your muscles a much-needed reset. If you’re using a laptop, try to focus on the upper third of the screen, or consider getting a laptop stand, as looking down for extended periods can strain your neck.

Also, don’t be afraid to add a little flair to your desk! Something as simple as a plant or a few photos from home can make a huge difference in your work environment. If you need some inspiration (shameless plug for myself), keep an eye out for my upcoming blog post on desk decoration, where I’ll share more ideas on how to give your workspace that extra touch!

I want to make it clear: I’m not a health guru who wakes up at five a.m for a run or only eats quinoa salad. I’m simply someone who constantly struggles to make healthy choices. Living and working in China has presented me with a whole new set of situations and choices to navigate. I hope you can take something helpful from my personal experiences to guide you in the new year!