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Maintaining Your Health and Fitness At Work

Updated: May 3

By Tiffany Hatfield



There are so many reasons to stay healthy. Many people use the excuse that they are too busy to maintain a healthy lifestyle, especially when working full time, but there are several things you can do to help yourself stay healthy at work. Remember, mental health is just as important as physical health!

1. STAY HYDRATED. Easier said than done, right? Staying hydrated is an important step to keeping up with your health. Water consumption can help alleviate skin disorders, joint pain and can improve brain function. Replacing soda and sugary drinks with water can also help in weight loss. So how can you make sure you get enough water throughout the day? Setting a daily goal with a schedule should be your first step. Utilize your Alexa, your Apple Smartwatch or your Fitbit to help set daily reminders to keep you on schedule. A refillable, motivational water bottle is another great way to make sure you have water accessible at your desk and help keep track of your water consumption.

2. AVOID SUGAR. It’s so easy to grab that quick sugary snack on a busy day and if you work in an office with vending machines or eager co-workers who like to share those muffins and donuts, it’s even harder to avoid those temptations. Too much sugar can not only lead to weight gain, but it also causes insomnia, high blood pressure and leads to craving more sugar later in the day. It’s best to make decisions on what you are going to eat or snack on before you get hungry to avoid grabbing a quick, not so healthy choice. Try using Amazon subscription services to stay fully stocked up on your favorite healthy snacks. Reusable snack containers can help control serving sizes.

3. WATCH YOUR COFFEE INTAKE. I know coffee is a must for a lot of us. Most people can’t get through the day without their coffee for a caffeine boost, but like everything in life, it’s about moderation. Too much caffeine can cause high blood pressure, headaches, anxiety and can alter your sleep schedule. Try limiting your coffee to just 1 cup a day or switching to decaf or tea.

4. EXERCISE. It doesn’t have to be strenuous, but moving and getting your blood pumping is always beneficial. Take a walk on your lunch break, use the stairs instead of the elevator and track your steps with an Apple Smartwatch or a Fitbit. Switch to a stability ball in place of your office chair for a low-intensity abdominal workout. Use a Bluetooth or wireless headset when you’re on a call so you can walk and talk or try standing at your desk and doing some stretching or calf raises throughout the day.

5. GOOD POSTURE. Sitting at a desk all day can wreak havoc on your back, shoulders, and neck. A proper chair and desk setup can help alleviate these pains. An ergonomic chair with adjustable back support or even a portable lumbar back support can help take the strain off your spine. A stability or exercise ball can be beneficial for posture as well, as it forces you to sit up straighter and shifts your shoulders back naturally. Avoid hunching over your desk, leaning consistently to one side, and crossing your legs for long periods. Your monitor placement can also have an effect on your posture. Using a monitor with adjustable height and a swivel base can ensure that you can adjust your view to avoid bending or straining your neck. If possible, consider an adjustable height desk or desk converter to allow you to change your positioning throughout the day.

6. TAKE A MENTAL BREAK. Your mental health is just as important as your physical health. When you feel overwhelmed or stressed it’s time to take a mental break. A few minutes of quiet meditation or deep breathing can help eliminate stress. A sound machine or a zen garden can be relaxing for some. Sometimes a nice walk outside with some fresh air can help as well. Find out what works best to calm you down and relax your mind.

Making some small lifestyle changes can drastically improve your health over time. Being too busy doesn’t need to be your excuse for putting your health to the side. Be healthy, be happy, be successful!

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