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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

How to Stay Healthy at Work: 7 Tips & Tricks

Working in an office atmosphere and sitting at a desk job can negatively impact health. Staying stationary paired with unhealthy snacks can greatly effect the risk of obesity and heart disease. So how to stay healthy at work? Try these seven tips on way to stay healthy at work!

How to Stay Healthy at Work: 7 Tips & Tricks

Working in an office atmosphere and sitting at a desk job can negatively impact health. The average individual sits close to eight hours of their day, with the higher end up to 15 hours – that is over half of a 24-hour day! Staying stationary paired with vending machine snacks can tremendously effect the risk of obesity and heart disease. A coworker bringing donuts to the morning meeting is a generous thought, but indulging in these foods too often compromises health. So, how do you stay healthy at work? bistroMD suggests seven tips and expert health advice for those with desk jobs!

7 Tips to Help You Stay Healthy at Work

1. Pack Healthy Meals & Snacks

Preparing and bringing your own meals reduces the temptation for ordering out. And though takeout orders can be healthful, swift lunch breaks often resort to quick drive thru meals. Additionally, keep healthy snacks conveniently at your desk to avoid trips to the vending machines.

2. Healthy Sweets for the Office

Offices are notorious for having their vibrant, candy-filled bowls and walking past it intensifies the temptation to grab a piece. Though candy here and there is okay, your body may not appreciate accepting the invitation each time. Swap out candy with nutrient-rich fruits, nuts and seeds, or pieces of gum to promote a healthier environment. Ditching the candy bowl entirely may be a battle with coworkers so make the switch a gradual process by slowly replacing candy with nutritious foods.

3. Practice Great Hydration

Pro tip: Keep a water cup at your desk or working area. Thirst can be mistaken for hunger and sipping on water throughout the day reduces the urge to snack along with regular trips to the soda machine. Plus, keeping your body hydrated assists in efficient absorption and digestion of foods consumed.

4. Stand Up to Stand-Up Desks

Sitting down and sedentary lifestyles can negatively impact health and increase the risk of obesity and chronic diseases. But one of the best health advices for desk jobs points to a newer health trend: stand-up desks. Stand-up desks can break those sitting consequences and promote calorie burning, muscle toning, an improved posture, and blood flow.

5. Physical Activity at Work

Instead of aimlessly browsing through social media and snacking during breaks, start getting active! Take walks in or around the building during lunch or if taking a bathroom break, choose the longest route. Squeezing in small times and frequencies of exercise can truly be beneficial, especially when poor snack choices have been replaced.

6. Participate in Health Challenges

Challenge your coworkers! Invite coworkers with pedometers to weekly stepping challenges – the person with the most accumulated steps gets to choose what goes in the snack bowl, a $10 gift card to a sporting store, or any other prizes and rewards desired. A weight loss challenge can further instill motivation and support among coworkers.

7. How to Promote Work Wellness

Devote times of the week or month to promote health. Create small events that best accommodate to work schedules. Occasions may include a group yoga session, a healthified taco bar for Taco Tuesday, or a snacking station filled with various types of hummus and nutritious veggies. Creating a healthy environment along with strong group participation can facilitate a healthier you!

Staying healthy at work can assist in weight loss and disease reduction, contributing to lower healthcare costs and work absences – reduced sick leaves, lessened hospital visits, etc. However, the benefits are quite circular, as optimizing health can supply to higher levels of energy and produce higher work efficiency and stronger work relationships. A healthy work environment results to a happy, productive work environment!

Sydney Lappe's Photo
Written By Sydney Lappe, MS, RDN. Published on September 05, 2016. Updated on June 03, 2020.


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