Building healthy habits at your workplace

One of the biggest obstacles to becoming healthier is our jobs.  So much of our lives revolve around our professions making it hard to find time to be physically active or be eating healthy. Maybe your job involves you sitting most of the day or has long hours or a long commute time.  Does it involve eating out frequently or maybe working the nightshift? You want to be healthy, fit, and to feel good but how can you become this version of yourself when your workplace does not exactly support that?

Your workplace has a big influence on your health habits.  Is it filled with tempting sugary or high-calorie snack foods?   Do you get many breaks or not?  It may not always be easy, but there are ways to find and build in healthy habits while at work.  If you want to change things at work by incorporating more healthy habits enhancing your well-being, be the change making it happen.  If you’re not sure how to get started, here are several ideas you can pick and choose from to get you started.  The beginning to a healthier life – even at work – begins with one small change cascading into bigger changes improving your work productivity and your overall life.

How to add in physical activity at work

·      Take frequent breaks to get up from your desk and stretch, take a quick walk, or get a drink of water. This gives your muscles, eyes, and brains a break.

·      Schedule physical activity into your planner, whether on paper or online. Make it a priority preventing other demands from hijacking your intentions to get some exercise.

·      A little bit of movement is better than no movement at all.  If you are able to do so, stand or walk/pace while on the phone. Invest in a standing desk or even a walking treadmill or under-the-desk elliptical at work.  Use the restroom the furthest away and always use the stairs when possible instead of the elevator. Walk to someone’s office to deliver a message instead of texting or emailing them. Park farther away from your job so you walk a few minutes more from your car. 

·      If you have extra time at lunch, get in some physical activity. Go outside for a short, brisk walk or at least get out to soak in some sunshine, vitamin D, and fresh air.

·      If possible, have a walking work meeting with colleagues.

·      Take a walk around your building. It can clear your head and get some ideas flowing.

·      Use resistance bands at your desk.

·      Instead of driving, bicycle or walk to work.

How to eat healthier at work

·      Replace the candy bowl for a fruit and nut bowl. When the mid-afternoon munchies strike, have a piece of fruit – or veggie – with nuts or hummus.

·      Keep a water bottle nearby at all times – try to drink at least 40-48 ounces while at work.  Skip soda, energy drinks, sweet tea or sugar-amped coffee. Or have a cup or two of plain, black coffee or coffee with minimal creamer or sugar added in.

·      Avoid eating out at lunch as much as possible. It is very difficult to eat healthy the more you frequent restaurants. Bringing your lunch will be your safest bet unless your workplace provides a healthy meal at noontime.

·      Here is a list of other healthy snack ideas to keep in your desk to avoid high-calorie/fat/sugary foods or beverages.

How to get and maintain positive social connections at work

·      Come to work with a positive attitude.  Leave family/personal issues at home and be willing to help other colleagues in their jobs.

·      Create a sense of community in your workplace. Consider participating in team projects, delegating certain tasks or eating lunch with co-workers to help forge a bond.

·      Be honest with yourself – does our job give you a sense of purpose?  Do you feel your time and talents you have are being used and recognized bringing you satisfaction while at work? Do you dread going to work each day or do you look forward to it? Should you find a new job?  Would getting involved in volunteerism at work make a difference in how you feel about your work?  Being unhappy in a job or workplace will make it more of a struggle to be motivated to fit in health habits.