There’s absolutely nothing wrong with #cubiclelife and working long hours in the office (or even at home, like many these days). But our day-to-day work can easily vacuum us into a sedentary lifestyle, forcing healthy practices to take a back seat.
Based on a CDC report, one in four sit for eight hours a day, and simultaneously, four in 10 do not exercise moderately.1 A U.S. Foods study revealed that three-quarters of people dine out because they don’t feel like cooking. Why? 51% said it’s more convenient.2
Well, we’re here to deliver some good news: staying healthy at work CAN be convenient, simply by incorporating a few of our easy-to-adopt tricks that support your daily wellness. Let’s dive in!
10 Ways to Stay Healthy at Work
1. Take a Break Every Hour
Set an alarm or timer on your phone every hour you’re at your desk. You don’t have to go very far – the bathroom, kitchen, up and down a flight of stairs or around the building or your home will suffice. Not only does this get your feet moving, but it can break up the monotony—giving you something to look forward to!
2. Aim for 10,000 Steps
You’ve probably come across this magical number highlighted on the local news or blasted on TikTok for good reason. A study published by JAMA Internal Medicine illustrated that walking around 10,000 steps a day is linked to several, long-term health benefits.3 This might seem challenging to accomplish during the workday, but weaving in those breaks every hour can help. Even coordinating a “walk and talk” break with co-workers or investing in those handy under-the-desk walking pads could propel you towards that goal.
3. Order an Adjustable Standing Desk
In today’s world, we don’t have to settle for ordinary desks that breed that sedentary lifestyle. As we just mentioned, now we can opt for walking pads and even adjustable standing desks to increase activity! And if you don’t have access to one, no problem. Simply buy some plastic crates and stack them on your desk to hold your computer and keyboard. You know you’ve got the proper height when your arms form a 90-degree angle when typing.
4. Treat Escalators and Elevators as the Enemy
Take the stairs, they’re your friend! Normally with waiting for an elevator, waiting for everyone to exit and enter, taking the stairs actually doesn’t take that much longer. Walking up and down stairs is great for building strength in our legs and core. *Of course, this one only applies to office workers, but worth noting.
5. Sip on Your Greens…the SUPER Quick Way!
In our ideal dream world, we’d all juice our greens in the morning! But unfortunately, this can take up a big chunk of time - especially the clean-up portion. This is why opting for a greens powder that contains all the nutrients you need is the answer! Our Organic Greens Powder is filled with 15+ nutrients in just one scoop, offering convenient support for energy, immune function, and digestive health. Just pour it into water or a sunrise smoothie and take it with you on the go. Wellness doesn’t get more convenient than that.
6. Make Nutrition Accessible
With back-to-back meetings and limited free time, it’s easy to make unhealthy choices because we don’t have any food or because we’re stocked with junk food. Keep raw nuts, dried fruit, bags of kale chips, nut butter packets, apples, carrot slices, etc. in arm's reach and you’ll be less inclined to break into the box of doughnuts on the snack counter. You’ll also feel more satiated throughout the day!
7. Create Time to Meal Prep
When the office orders pizza or bagels, it’s hard to look away. Even at home, you may feel inclined to pop a pre-packaged frozen meal into the microwave. However, if you meal prep ahead of time, it’s easier to turn down those less healthy options. A great tip is to cook more dinner than you need the night before and save some for lunch the next day. That way you don’t have to make an extra meal and choosing a healthy option isn’t stressful!
5 healthy lunch ideas during the work week:
- Mason Jar Salad
- Turkey and Veggie Wrap
- Veggie Hummus Wrap
- Tuna Salad Wrap
- Quinoa Bowl with Veggies
- Greek Yogurt with Toppings
- Chickpea Salad Sandwich
- Chicken Avocado Pita
8. Organize Your Workspace
Most of us usually have at least something to organize on any given day. Stand up, fix those papers, clean out that drawer, and wipe down your desk. Not only will you add some movement to your day, but your clean work area will help with productivity and stress as well. If you’re a neat freak, help someone else organize their space or clean those dishes left by your coworker in the kitchen.
9. Limit Doom Scrolling
So you’re faced with a humongous work task and instead of tackling it, you pull out your phone and begin the ceaseless social media doom scroll. Yep, we’ve all been there before! There’s nothing wrong with taking controlled social media breaks, but it can begin to negatively impact mental health when boundaries don’t exist. So to manage this, we recommend an app like “Forest” that encourages work productivity! Before you engage in a task, you plant a seed on the app and set a “focus” time when you don’t grab your phone! If you succeed you grow your own tree, which mentally provides a sense of accomplishment!
10. Find an Accountability Buddy
Find someone in the office or a virtual co-worker who has the same goals as you and keep each other accountable for eating healthier, taking hourly breaks, etc. You are more likely to succeed when you have someone there to support you and you’ll be less inclined to cheat. Feeling competitive? Make it a competition!
Your Path to Healthier Work Habits Starts Now
Whether you set aside time to assemble healthy meals, start taking breaks every hour, or create a healthy snack stash, we hope you enjoyed exploring these healthy tips for work! Ultimately, we want you to feel empowered to prioritize your wellness during the work week.
If you’re ready to give our Organic Greens Powder a try, don’t wait. Your path to healthy work habits can start now!
*Disclaimer: This blog contains promotional content about our products. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice. While the nutritional information and health tips shared here are based on published studies and expert insights, they should not replace advice and treatment from a healthcare professional. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.
Endnotes
- News: Americans sit too much, CDC says | CNN (CNN News) - Behind the headlines - NLM. (2018). NCBI https://www.ncbi.nlm.nih.gov/search/research-news/7546/
- US Foods. (2023). 2023 Survey Reveals American Dining out Habits. Food Supplier & Distributor | Restaurant Supply https://www.usfoods.com/our-services/business-trends/american-dining-out-habits-2023.html
- del Pozo Cruz, B., Ahmadi, M. N., Lee, I-Min., & Stamatakis, E. (2022). Prospective Associations of Daily Step Counts and Intensity With Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality. JAMA Internal Medicine, 182(11). https://doi.org/10.1001/jamainternmed.2022.4000
