5 Steps to Becoming Healthier in Our Work Lives

According to the US Bureau of Labor Statistics, most workers spend over 40% of their workday sitting or standing, rather than engaged in some physical labor or movement. Of course, this percentage is much higher for those who spend much of their day in front of a computer screen.

It has become increasingly less likely that our jobs will support our physical health and that is why it is so important that we take an intentional approach to our work and our fitness, instilling good habits into our work lives that make us healthier.

If you don’t have a specific plan in place, here are five steps to start.

Move in the morning. Develop the habit of getting up thirty minutes earlier and engaging in some physical activity and movement. Make it something fun like jumping rope or going for a quick bike ride. Perhaps recruit a neighbor to join you for a brief run. You’ll be more likely to pay attention to your health when you start the day with some movement.

Drink water. At many workplaces you can drink unlimited pots of coffee throughout the day. Avoid this, especially if you’re feeling anxious or if you’re having difficulty sleeping. If you must have coffee, limit it to a cup or two and drink it black or sweeten with honey rather than sugar. Stay hydrated by drinking water throughout the day and stay away from sodas and other unhealthy drinks.

Bring healthy snacks to work. Your colleagues might like to build team spirit by picking up some donuts for everyone on the way into work, or there might be a treat area for people to grab munchies throughout the day. Mitigate the chance that you’ll get caught up in unhealthy snacking habits by bringing in your own snacks from home. Consider bring in some fruits like bananas, apples, or oranges, or vegetables like carrots or celery. Nuts also make a delicious and healthy snack.

Walk to grab lunch. Don’t sit at your desk to eat lunch. And don’t eat alone. If possible, invite a few colleagues to walk over to a nearby restaurant for a healthy meal that will help fuel your afternoon. The time outdoors will give you energy for the rest of the day’s activities.

Take a break every hour. If it’s possible with your work structure and responsibilities, develop the habit of working for shorter periods of time, around 45-50 minutes, followed by a brief break. Go for a quick walk, meditate briefly, and practice some breathing exercises. This time allows you to break up the monotony, get refocused, and give some attention to your physical well-being.

If you implement these healthy steps you’ll likely find renewed energy and productivity at work and at home.