Most of us sit in front of a computer at work, typing away nonstop. When you add that to the time we spend sitting during our commute and meals, it turns out that the average American spends about 13 hours a day sitting. You might be thinking, what’s wrong with that? I love sitting! Well, sitting for too long is actually bad for your body — it can increase your risk of heart disease and high blood pressure, for starters. Sounds intense, right? But don’t worry, there are some quick and easy ways to immediately start improving your health in the office. Here are a few tips to help you easily up your workplace wellness game a notch!
Drink More Water
We all know water is essential to our health. But did you know that we can only live for 3 days without water? That being said, it’s easy to forget to drink water at work. Once you figure out how much water you should consume every day, set that as your goal. Use a water bottle — you’ll be more inclined to drink more water. Be adventurous and try out water infusions, too! Different flavors will change it up and make drinking water more fun 🙂
Take Your Meetings Outside
Meetings are inevitable, but sitting around a table while you meet isn’t! Instead of staying holed up inside a dreary room, try holding a walking meeting outside. You’ll find that you can actually listen better when walking next to them than from across a coffee table. Having to focus on walking and listening at the same time also means that your phone mostly stays put away. Research also shows that walking leads to more creativity, so it’s a win-win! If your co-workers aren’t a fan, standing meetings are an option as well (even if you’re the only one).
Find Opportunities To Walk More
Whether you realize it or not, most of us plan our actions around minimizing the amount of physical effort it takes. Luckily there’s an easy fix, though! Try to be more active even in the tiniest things you do. Park just a little farther away so you have to walk a bit, take the stairs instead of the elevator, or make an extra trip to the copy machine to help out your co-worker. Stand while you take calls or walk to your co-worker’s desk instead of shooting them an e-mail (we’re definitely guilty of this one) — the options are endless!
Bring Your Lunch
Cutting down on eating out everyday for lunch has huge benefits — both for your health and your wallet. You don’t have to be Gordon Ramsey to make a yummy, healthy lunch for yourself. Cut up enough vegetables (like carrots, bell peppers, cucumbers, celery, broccoli, etc.) in one go to use in salads and snacks for the whole week. Bring some low-calorie salad dressing, hummus, or yogurt based dips to go along with salads and snacks. The point is — try to avoid pre-packaged items and start bagging your own healthy, fresh snacks!
Start Using an Activity Tracker
Most phones come with a built-in fitness tracker, but there’s plenty of high-tech fitness trackers out there that you can try out! These trackers are a great source of motivation. They show you when you’re the most active, and what your average activity patterns looks like each day. Set a goal for how many steps you want to take every day, and slowly build this up as an exercise habit! That buzz or ping you get when you reach your goal will soon be the most satisfying sound to your ears ever.
Being healthy doesn’t mean your life has to flip upside-down! Start small, make some habits, and slowly it’ll all pay off! What are some of the tricks you use to stay healthy in the office?