The average American spends 1/3 of their day at work. I’m no math whiz, but that seems to add up! Workplaces can be filled with a lot of pressure, stress, sugary afternoon fixes and way to much glued to a chair. We are here to tell you that it is possible to have an office job and still live a healthy lifestyle. It takes a little adjusting and incorporating smart and health decisions into your day. You will find if you follow these 10 simple tips you will feel more energized, productive, creative and happier at work.
1. Don’t pass on breakfast
A healthy day at the office starts before you even leave your house. First thing in the morning, even before that first cup of coffee, drink a tall glass of lemon water. It will kickstart your day by jumpstarting digestion and hydrating and detoxifying your body. Next step, breakfast. Your mornings set the stage for the rest of your day. Starting off with a healthy breakfast will give you the boost of energy you need to get you going and keeping you going through the first half of the day. Starting your day with healthy choices motivates you to continue making smart decisions the rest of the day.
2. Get moving
Get creative with this! Have a phone call you need to make? Make it on the go. Instead of shooting an email to someone in the office, get up and go get some old fashioned ‘facetime’. Make elevators and escalators something to be avoided like the plague. Taking the stairs will do wonders for your health, not to mention your gluts! Have a one-on-one meeting with someone? Suggest a walk and talk. Invest in a fit band and track your steps each day. Nothing like a little self-competition to keep you motivated. Anytime you can get out of the office and outside, do it. Don’t underestimate what fresh air and mother nature can do for you and your state of mind.
3. Opt for a light lunch
When eating lunch out, stay clear of heavy foods that are going to weight you down and make the rest of your afternoon feel like an uphill marathon. Pass on the bread basket, as tempting as it may be, creamy dishes and anything fried. Salads, plant-based meals, lean protein and light soups make excellent choices. Whenever possible bring a healthy lunch from home. That way you can control what you eat, how much you eat and save a lot of money.
Also avoid working through lunches. Take a proper lunch break, you deserve. Even if it’s just 15 minutes, take your gaze off your computer, put down your phone and take a moment to enjoy the meal that’s in front of you. You will feel fuller, more energized and more satisfied.
4. Keep a healthy snack stash
As 3pm rolls around avoid the unhealthy office snacks and by all means the vending machine. They may seem like the perfect fix to keep you going, but really they are just empty energy that will most certainly lead to a crash and having you feeling worse off. Keep a stash of healthy snack foods readily available: veggie sticks and hummus, fresh fruit, nut butter, homemade trail mix and 85% organic dark chocolate for those days that just won’t seem to end. Having these to fall back on will make passing up on birthday cupcakes and walking by the rows of temptation in the vending machine a lot easier.
5. Drink up
What kind of health post would this be if we didn’t remind you that you need to be drinking more water? Dehydration leads to sluggishness, aches and pains and brain fog. We often confuse hunger for dehydration as well. Drinking more water throughout your day will give you energy, clarity, keep you fuller and subside your coffee and sugar cravings. So before you reach for that 3rd or is it the 4th cup of coffee or that sugary toxic soda- go for a tall glass of water instead. Infuse your H2O with some lemon, lime or cucumber slices to liven it up.
7. Get Up
While you might not be able to take constant breaks to walk around the office, you can certainly get up every 30 minutes or so and just stretch, touch your toes and shake it out. Stand up whenever possible. Incase you haven’t heard, sitting is the new smoking. Too much sitting increases inflammation, insulin resistance, and weight gain. Sitting for more than 6 hours a day can increase blood pressure, as well as up your risk of diabetes, obesity, depression and certain types of cancer. The average American logs 9.5 hours of sitting daily. So will the real Slim Shady please stand up!
(I’m practicing what I preach and just stood up for a little stretch. Take a moment to do the same.)
8. Make your space a sanctuary
Make your office, cubicle, whatever your workspace is, a place you enjoy. I understand that there is only so much you can do with a limited amount of space, but the first step is to declutter and organize. Keep your space simple and in order. Now bring in some life and personality. Get yourself a plant. It will improve air quality, provide more oxygen and enhance creativity. Decorate your space with photos of loved ones, pets, quotes, affirmations- whatever floats your boat. They will help keep you calm, feel grounded and how can you not help but smile at the photo of your pooch rolling around in your bed.
9. Seated Stretches
So when you’re not walking around the office, or taking your standing break and you’re forced to be seated in a chair, there are still ways to be healthy about it: seated cat-cows. Plant both feet flat on the ground and place your hands on your thighs. As you inhale arch your back and look up toward the ceiling. Keep your shoulders pushed down and away from your ears. When you exhale, round your spine, sink your stomach in and let you head drop forward. Repeat this stretch 5-10 times. This will help you breathe oxygen into all parts of your back and torso, and improve your posture.
10. Say Om
That’s right a little midday meditation. Raised cortisol levels aren’t doing anyone any good. So if you are feeling overwhelming, stressed or lacking a little inspiration, take a moment to yourself. Place your hand on your stomach so you can feel your breath as it expands and contracts within you. Try a simple 4-7-8 breathing technique. We have found having an office mantra can really help on stressful days as well. Don’t underestimate the power of words. Create a mantra that is meaningful and empowering to you and repeat it to yourself as you practice your breathing techniques. An old standby I like to use is: I am abundant. I am enough. I have all that I need.
These are all simple and amazing habits to start forming in your workplace. We are passionate about corporate wellness and healthy work environments. That is why we offer our MJF Office Pick Me Upprogram. We will gladly deliver juiceto your office for you and your coworkers. Our juices make for an amazing morning coffee substitution, a healthy lunch alternative, an afternoon pick me up or clean fuel for the commute home. Having a big staff or client meeting and want it cater? We’ve got you covered. We also offer a Juicing 101 Workshopfor anyone who is looking to learn more about the world of juicing and implementing a healthier lifestyle.
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