It’s common knowledge that maintaining healthy habits improves productivity, reduces stress and enhances overall well-being. The challenge lies in balancing what we know and what we do, especially when we spend a significant amount of time in our work environment. Whether you’re in a corporate office, working from home or on your feet all day in a physically demanding job, taking care of yourself is important. To truly make positive changes, we need to focus on cultivating healthy habits. Here are some ideas that can help.
Regular Movement and Stretching
Active movement is the best way to prevent the adverse effects of prolonged sitting. Try to incorporate a few simple stretches into your workday and see how it makes you feel.
Simple Stretches for the Workplace
| Hip Opener | Sit at the edge of your chair with your feet spread apart to the width of your hips, ensuring your feet are directly below your knees. Cross one ankle over the opposite knee and stretch it forward gently. Hold for a few seconds, then repeat on the opposite side. |
| Half Downward Dog | Stand behind your desk chair. Step back as far as you can with your hands still on the back of the chair, leaning down and stretching your spine while keeping your arms and legs as straight as possible. |
| Shoulder Stretch | Bring one arm directly across your body and hold it with the opposite arm, placing your hand near the elbow. Hold for 30 seconds before repeating on the opposite side. |
| Chest Stretch | Sit or stand with your feet shoulder-width apart. Put your hands behind your back and lace your fingers together. Gently lift your arms upward until you feel a stretch in your chest, then hold for 30 seconds. Repeat a few more times. |
Take Breaks
Use alarms or reminders on your phone or computer to prompt you to stand up and move every hour. Incorporate simple stretches for the neck, shoulders and back during these breaks to alleviate tension.
Creating a Fitness-Friendly Workplace
Encourage colleagues to join you for a brief walk during discussions, promoting both movement and collaboration.
Ask if you can set up designated stretching stations around the workplace and post diagrams showing different stretching routines that can be done in a few minutes, such as neck rolls, shoulder shrugs and wrist stretches.
When developing agendas, add a few minutes for stretching and moving around the room for every hour planned for meetings.
Want to stay active during the week? Track your weekly movement with this printable checklist.
Desk Exercises
Sit on the edge of your chair and reach your arms above your head, stretching your back and shoulders.
Extend your legs under your desk and flex your toes toward the ceiling to stretch your calves.
Sit upright and twist your torso to the left and right, holding each position for a few seconds to stretch your back.
Stand during phone calls or while reading documents to incorporate more movement.
Try using a standing desk and adjust throughout the day.
Exercise Routines
Organize short group exercise classes or walking sessions during lunch breaks or after work. Create friendly competitions with challenges or goals to motivate everyone to stay fit while having fun.
Movement Apps and Tools
Use fitness trackers to monitor and encourage daily steps and movement. You can also download apps such as Moova that provide reminders and short desk exercise routines.
Healthy Eating and Hydration
Nutrition and hydration help you maintain energy and focus throughout the day. By incorporating these strategies into your daily routine, you can maintain a balanced diet and stay hydrated, promoting overall health and well-being in the workplace.
| Signs of Dehydration |
|---|
| Headache |
| Dry Lips |
| Muscle Cramps |
| Fatigue |
| Dark Urine |
| Read more about the signs of dehydration from Cleveland Clinic. |
Plan Your Meals
Plan your meals and snacks for the upcoming week to ensure healthy options are readily available. Make extra servings so that you have plenty of leftovers for lunches at work.
Balanced Meals at Work
Aim to fill half your plate with fruits and vegetables at each meal. Opt for lean sources of protein such as chicken, fish, beans or tofu. Choose whole grain options like brown rice, quinoa or whole wheat bread for sustained energy.
Healthy Snacks
Prepare portion-controlled healthy snacks such as nuts, seeds, yogurt or fresh fruit. Advanced planning will help you avoid reaching for unhealthy options.
Choose naturally sweet options like fruit if you crave something sweet.
Stay Hydrated
Drink plenty of water, and limit caffeine and sugary drinks.
Keep a reusable water bottle at your desk and set reminders to drink water throughout the day.
Mindful Meals at Work
Slow down and take your time to savor and enjoy your meals without distractions, practicing mindful eating to avoid overindulgence.
Pay attention to your body’s hunger and fullness cues to prevent unnecessary snacking.
Mental Wellness and Stress Management
Incorporating these strategies into your daily routine can help you manage stress effectively and prioritize your mental well-being, leading to greater resilience and overall satisfaction in the workplace.
Take Deep Breaths
Practice deep breathing exercises to reduce stress and promote relaxation. Inhale deeply through your nose for a count of four, hold for a count of four and exhale slowly through your mouth for a count of four.
Take short breaks to go for a walk outside, focusing on your surroundings and the sensations of movement.
Manage Workload
Use time management techniques or time blocking to stay focused and productive. Make a list of tasks and prioritize them based on urgency and importance. Break large tasks into smaller, manageable steps.
If you have the option, learn to say no to or delay additional commitments when your plate is full. Delegate tasks when possible.
Seek Support
Reach out to a trusted colleague or friend to share your feelings and experiences. Sometimes, simply talking about your stressors can provide relief.
Utilize resources offered by your workplace, such as counseling services through an employee assistance program, for confidential support and guidance.
Practice Self-Care
Prioritize self-care activities such as regular exercise, adequate sleep and nutritious eating to support overall well-being.
Make time for activities you enjoy outside of work, whether it’s gardening, painting or playing a musical instrument. Explore relaxation techniques such as yoga, tai chi or progressive muscle relaxation to unwind and reduce tension.
Positive Mindset
Keep a gratitude journal and write down three things you’re grateful for each day. Focusing on the positive aspects of life can shift your mindset and reduce stress.
Practice positive self-talk to counter negative thoughts and build self-confidence. Acknowledge and celebrate your accomplishments, no matter how small.
Keep Up with Regular Appointments
Don’t underestimate the power of prevention. See your primary care physician when needed and maintain your health routine including appointments, medications and follow up visits. Implementing some of these habits will strengthen your morale and motivation and help build a healthier, happier and more productive workplace.
Health Care That Cares About You
Need to connect with a primary health care provider? Our mission at ACV Health, an outreach of Advent Christian Village, is to provide compassionate care to those who need it in Live Oak, Florida. Patients experience the warmth of a small-town doctor’s office backed by the resources of a larger provider. Our services range from primary and specialty care to rehabilitation and home health. Through our partner providers at the Copeland Medical Center, we also offer family dentistry, audiology, podiatry and more. Request an appointment today to get started.
*Disclaimer: This blog is not intended as medical advice. Consult your physician before beginning strenuous exercise or making dramatic changes to your diet.
