Top 4 Tips For Staying Healthy At Work

Staying on top of our health and well-being during the work week can be tough–especially considering that, for most people, working means spending long hours at a desk.

But given that sitting for extended periods of time can increase the risk of chronic conditions like heart disease, it’s vital to take charge of our well-being every day.

Follow these four simple tips to be healthy, naturally–even during your 9-to-5.

Bring lunch from home.

To feel and perform our best, we must feed our brains the right nutrients–especially during long workdays. Instead of grabbing convenient, inflammatory foods or scouring restaurant menus for healthy options, pack a homemade lunch.

Home-cooked meals give us more control over what we eat, allowing us to avoid processed, less healthy options when we’re on the go. And to sustain our focus and energy, we can make sure they’re packed with:

Lean proteins (chicken, fish)
Fresh vegetables
Whole grains (brown rice, quinoa)

This is one healthy habit that boosts our overall health and saves us a significant amount of money.

Keep good work snacks on hand.

According to one study, nearly half of all workers eat junk food at work in response to stress. This seemingly benign habit can seriously derail weight loss efforts and increase the risk of chronic diseases.

It’s easy to keep a bag of chips at our desks for convenience, but before we know it, we might devour the entire thing. And when combined with sitting all day, this pattern can lead to serious health issues–and fast.

So, instead, try bringing nuts, fresh fruit, or crudites like carrots or celery sticks with hummus to snack on throughout the day.

Take breaks to stretch and move.

Some studies have compared the damage done by sitting at a desk all day to that caused by smoking. While this may not be entirely accurate, living a sedentary lifestyle is absolutely a risk factor for many chronic diseases.

What’s more, working for very long periods of time can lead to burnout. So take frequent, short breaks to get up, stretch, and move around. Even a quick five-minute walk can refresh our minds and work wonders for our physical health.

Consider setting a timer for every 30-60 minutes (or as often as feasible) as a reminder to get up, stretch, and move. Throw in some yoga postures and deep breathing for extra limber joints and muscles–not to mention stress reduction.

Limit caffeine.

Studies show that 85% of the U.S. population drinks at least one caffeinated beverage daily, averaging about 165 mg of caffeine per day–mostly from coffee.

While starting the day with a coffee can fit into a healthy lifestyle, be cautious about overdoing it–and about adding too much cream and sugar. That third or fourth sweetened cappuccino to get through the day packs a hefty amount of extra, mostly empty calories.

Instead, opt for just one cup of coffee–either black or with a minimal amount of cream or non-dairy milk. This helps stave off caffeine dependency and promotes optimal cognitive functioning, even later in the day.

Be particularly cautious with your caffeine intake if you’re experiencing symptoms like:

Headaches
Restlessness
Anxiety
Irritability
Trouble sleeping
A fast, irregular heartbeat

Decaffeinated coffee with a splash of milk can be a similarly delicious alternative, as can hot decaf tea or water with lemon. Water with lemon is especially helpful instead of a second or third cup of coffee, as it helps us avoid dehydration.

Proper hydration can also help minimize the effects of a caffeine crash. Try to drink about half your body weight in ounces of plain water every day.

If you want to be healthy, naturally, it’s essential to practice good habits–even while you’re at work. Try incorporating these simple yet powerful strategies into your routine, making your workplace an integral part of your healthy lifestyle–not just a place of business.