5 Healthy Habits for the Workplace
- Wellness Workdays
- Oct 2
- 4 min read
Working 40, 50, or even 60+ hour weeks can be overwhelming, and understandably make you feel like you don’t have time for a healthy lifestyle. The last thing you want to do is wake up even earlier for a work out, or stay up later to meal prep for the next morning. The good news is, you don't necessarily have to block out extra time in the day for healthy habits. Here are 5 habits you can incorporate WHILE you are at work to help you achieve a more balanced lifestyle.
#1 Move Every Hour: With busy days and long todo lists, we can easily find ourselves sitting at our desks for hours at a time. And while we may stand up to go to the bathroom or ask someone a question, it's not often we mindfully move. Mindful movement for 5 minutes can help us get our blood circulating, stretch our muscles, and increase our heart rate:
Take laps around the office
Take the stairs to go outside
Take a walking meeting
Being sedentary for long amounts of time can be detrimental to health. If we are not using our large muscles, then our glucose is not being burned which causes it to stay in our blood. This high blood glucose triggers the release of a hormone called insulin, which if perpetuated over time, can contribute to insulin resistance. Insulin resistance can lead to inflammation, which is a key player in heart disease. Studies have shown that long-term sitting throughout the day is associated with heart disease, type 2 diabetes, and cancer.
#2 Eat Mindful Snacks: Snacking at work can be beneficial to refuel the mental tank and get a quick burst of energy. However, it is important that your snacks are well balanced and have nutritional value. Luckily, this does not require complex planning, as there are many pre-packaged goods you can buy to keep in your desk drawer. Here are some green light snack brands to look for:
If you do have 5 minutes before work to prep a snack, here are some quick and easy ideas:
1 sliced apple and 1 tbsp nut butter
1 celery stalk with 1 tbsp pb & 5 raisins
1/2c carrots and 1/3c hummus
1/4c trailmix
1/2c non-fat greek yogurt & 1/4c granola
1 slice whole grain toast with 1/4c cottage cheese and ½ avocado
#3 Take Mental Breaks: Whether it's adjusting to a new team, rushing to meet a deadline, or correcting your mistakes, work can bring on a lot of stress. Taking 5 minute breaks of mindfulness or meditation can help ease the anxiety and remind our body and brain to take it down a notch. This can be as simple as taking deep breaths or trying a breathing routine. Or, you could put your headphones in and turn on a 5 minute guided meditation to take any of the extra thinking out of it. Another relaxing activity is desk yoga that you can do in the comfort of your own cubicle.
It is important to take steps to minimize stress throughout the day because once it snowballs into chronic stress, you may start to see negative impacts on your physical and emotional health:
Anxiety
Depression
Digestive problems
Headaches
Heart disease
Heart attacks
High blood pressure
Sleeping issues
Gaining weight
Memory and focus issues
#4 Stay Hydrated: Water is important for a variety of bodily functions, specifically cognitive ones. The brain is a sensitive organ, and dehydration can cause issues with concentration, memory, and even mental clarity. Mood swings and anxiety can result, which may further impair your quality of work. Dehydration also causes your heart rate and blood pressure to rise. The best way to hydrate is to make sure you are drinking water throughout the day– about 2.7 liters for women and 3.7 liters for men. Some foods like fruit can help hydrate you as well, and it is important to know that very salty and dry foods like processed goods can increase your water needs. Therefore it is best to limit high sodium foods as well as diuretic-inducing drinks like caffeine (coffee, soda) and alcohol. You also don’t need to be drinking sports drinks unless you are engaging in intense physical activity as they can be high in sodium and added sugars.
#5 Master Ergonomics: Comfort is key, and back pain, neck problems, and sore muscles do not have to be a part of the job. Ergonomical setups are a great tool to prevent discomfort and set you up for success.
Place your monitor at an arms length away from your face
Rest your forearms at a 90 degree angle on the desk
Keep your hands/wrists at or below the elbow
Keep feet flat on floor by adjusting your chair height
Keep space under your desk free from clutter
Prevent digital eye strain by using the 20-20-20 rule
Remember: Small changes add up to big wins, so don’t worry if it doesn't feel like you are making much of a change– odds are you are doing something right. And, the less you notice the change, the more likely it will become a habit. Use these tools as reminders of your wellness in general, and take note of your successes throughout each day.
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Written by: Tina Morcos, MS, MPH, Wellness Workdays Dietetic Intern
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