The Top 10 Ways to Stay Healthy at Work
1. Fuel Your Body
Start your day off right! Be sure to schedule in 10 minutes for a healthy breakfast, like a slice of whole grain toast with almond butter and a piece of fruit. Breakfast fuels your mind and metabolism throughout the day. And don't forget a mid-morning AND a mid-afternoon snack. An apple and peanut butter or string cheese and baby carrots are healthy choices.
2. Take a Break
Get up from your desk and move, even if you feel like you don't have the time. Taking a short break is good not only for your body, but for your ability to focus as well. Stroll down the hall or go outside for some fresh air -any extra steps can add up to a fitter, healthier you.
3. Step to It
Use the stairs instead of the elevator. Can't quite make it to the top floor yet? Walk up the first few flights and take the elevator the rest of the way. Try to walk back down the entire way.
4. Don't Shortcut
Opt for the longer route. Park as far away as possible from the entrance of your office. Use the restroom farthest away from your desk or work area. Again, aim to squeeze in as many steps as possible!
5. Think Ahead
Limit your trips to the vending machine. Plan ahead and bring healthy snacks to work with you. If you are in a pinch, opt for the pretzels or animal crackers.
6 .Stay Hydrated
Be sure to drink 64 ounces (eight 8 ounce glasses) of water per day. Some offices have water coolers or, at the very least, water fountains. Better yet, bring a water bottle and fill it up several times during the day. Enjoy caffeinated beverages moderately, as too much caffeine can leave you dehydrated and tired. Afternoon headaches are oftentimes a sign of dehydration.
7. Wash Your Hands
After using the restroom and before eating, be sure to thoroughly wash your hands with soap and warm water for 30 seconds, rubbing vigorously. Turn off the faucet with a paper towel, and use that same towel to open the door to leave. You'll slash your risk of catching colds and the flu by up to 70% with proper hand washing.
8. Dine In
Lunch out with co-workers is a welcome break. That's great once a week but try to organize some 'pitch-in' meals as well. Ask everyone to bring a healthy dish to share and you can create your own restaurant at work. You may even take home a few new recipes!
9. Don't Sit Still
Sneak in some exercise in your office or at your desk. Keep some light hand or ankle weights (or both) under your desk and take a few breaks during the day to pump some iron. Sitting up straight (good posture is important) can also help keep your abs contracted.
10. Find Fitness Buddies
Look into forming a walking club during the lunch break. Check out any on-site fitness facilities or learn if your company reimburses employees for exercise/health programs, and round up a co-worker or two to join you. With the high costs of health care, many businesses now make keeping their employees healthy a priority.