6 Ways to Get #BusyBeingHealthy at Work
You can lose weight at work. Seriously! We know what you’re thinking. “I sit at a desk all day. There’s no way.” Well, we’re going to show you exactly how you can get fit at work in these 6 easy steps.
1. Stop Eating Breakfast at Work
That’s right. We know you’re busy. Maybe in the morning your wrangling up your kids or just struggling to get yourself out the door in time for work, but you need to eat breakfast when you first wake up. If you have kids, eat with them. It’ll give you a chance to start your day bonding with them, even if it’s over a bowl of cereal. Not hungry when you first wake? Make a smoothie and drink it.
According to Health Magazine, studies show breakfast revs up your metabolism for the day. Eat within the first 30-60 minutes of waking to make the most of that boost.
2. Every Hour – MOVE
Don’t sit at your desk from the time you arrive to the time you leave. Get up and move each hour. Even if all you do is get up and stretch or stand over your desk for a few minutes, that’s good! But, if you can take a quick walk around the office – even if it’s just to the restroom or up and down the stairs, that’s better.
How much time should you spend standing and/or moving each day? In this Newsweek article, the British Journal of Sports Medicine recommended office workers stand for a total of two hours throughout their day.
3. Drink Water
A recent Medical News Today article highlighted the importance of water on our overall health. It also noted that most people are not drinking enough of it. (The amount of water you should drink varies from person to person, but a rough estimate is that men should drink 3 liters and women should drink 2.2 liters.)
Believe it or not, drinking water increases the calories you burn. Plus, there are plenty of times when we think we’re hungry but, in reality, we just need more water.
4. Take Your Lunch Break
Many of us are guilty of working through our lunch breaks and mindlessly stuffing our faces through the process. Today tell you yourself “no more!” When you eat at your desk, it’s just more sitting that you’re doing and you’re missing out on a great opportunity to socialize.
One of the biggest ways you can set yourself up for success is to meal prep. Yes, it involves time, but time well spent. If you’re looking for ways to shake up your lunch routine, check out our 9Health Ready website and the nutrition section.
5. Snack Wisely
If you’re trying to lose weight, it doesn’t mean you can’t snack- you simply need to snack wisely. Choose snacks that will give you an afternoon energy boost.
You can find a lot of great snack ideas on the internet. Health Magazine recommends several options such as banana and peanut butter, dried fruits and nuts or a whole-grain protein bar. Just be conscious of how much you’re eating so you don’t over-snack.
6. Find a Health Partner
The best way to stick to your goals is to not do it alone. These days, many of us are trying to be better about our health. Find someone in your office and work together to hold each other accountable. Check in with each other throughout the day to ensure you’re both drinking enough water, taking standing or walking breaks regularly and eating healthy.
And real quick, back to the meal prep, maybe you and this partner can take turns with meal prep. That way neither one of you are spending hours doing meal prep. Simply take turns making enough for two. It could be a great way to discover some new foods and recipes that you may not have had before.
If you think you don’t have someone to be your partner, let 9Health be your partner! With our 9Health eTools programs, you’ll have your own, personal health coach with you everywhere you go!
Also, if you think your office would go for it, why not bring up the idea of a workplace wellness program to your employer?
“Workplace wellness is any organized program offered through an employer that strives to improve or maintain the physical, mental or financial well-being of employees or employees and their spouses,” says Steve Dodder, 9Health Fair Director of Corporate Wellness Partnerships. “This may be accomplished through simple lunch-and-learn programs or a total wellness programs that include financial incentives, physical fitness promotion and tracking, nutritional counseling, life skills management training, biometric screening, coaching and more.”
See how 9Health Fair does Workplace Wellness here!