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.

5 Steps to Stay Healthy at Work

For many people the work hours are sedentary. We sit at a computer all day or have one or two tasks that we accomplish at a work station. It can be easy to find ourselves gaining weight and feeling lethargic at work.

If this describes you (and even if it doesn't) then consider the following five ways to stays healthy and fit while at work.

1. Move. Make an effort to get up and walk around every hour or so. You don't have to walk for long; simply getting up and moving for 3-5 minutes will help. If you can get outside all the better. Breathing in fresh air and being out in nature helps us relax and has other therapeutic benefits. If your job does not allow you to get up every hour then make sure you move when you get an opportunity, such as your lunch break. Movement is critically important to our health.

2. Eat healthy snacks. Many workplaces have vending machines offering snacks but many of these are unhealthy and filled with sugar. You can avoid the temptation to grab a candy bar by bring in some healthy snacks to munch on throughout the day. Consider bringing in some nuts, carrots, banana or apple. You'll feel better and have more energy when you snack well.

3. Bring in a plant. In many work places the windows don't open and you're stuck breathing in stale (and sometimes unhealthy) air. Bring in a plant or two for you work area. The plant will clean the air around you and, as mentioned above, having a bit of nature nearby can enhance your mood.

4. Exercise and stretch at work. Just because your at work doesn't mean you can't get some exercise and stretching in. Take a few minutes to stand on your toes and reach up for a good stretch. Or do some arm circles. You can even bring in a rubber ball or grippers to squeeze to strengthen your wrists and forearms. There are many other simple exercises you can try with a little creativity.

5. Don't neglect your mental health. As we've discussed above, taking a walk and being among nature has emotional and mental impacts, too. Be sure to consider your emotional and mental well-bing while at work. Bring in a poster with a motivational quote you appreciate, or write a personal mantra on a 3 x 5 note card and post it somewhere you can see it regularly throughout the day.

Implementing these five simple steps will go a long way to help you feel healthier and more energetic at work.