Staying healthy at work: A little change can go a long walk

healthy_workA few simple changes can keep you healthy, even if you’re in an office all day. These may not seem like much, but try just a few and you’ll see that they really make the difference:

  1. Take the stairs as often as you can.
  2. Set a timer to remind you to get up and move, stretch, walk, or even just stand for 5 minutes every 30 minutes to an hour. You may like StandApp for it.
  3. Get outside for a walk at lunch or at one of your breaks.
  4. Eat your lunch outdoors on nice days for a dose of sunshine/Vitamin D. Avoid eating at your desk whenever possible.
  5. Make a rule not to eat when you are stressed. Practise deep breathing instead.
  6. On the weekend, prepare healthy lunches and snacks for yourself for every day of the work week. Put them in individual glass or plastic containers, grab and go.
  7. For client or corporate lunches out, check the menu ahead of time online and have a plan for ordering the best option so you’re not making quick and compulsive decisions on the spot.
  8. Start a group in your office for people who want to establish healthy habits. The more support you have around you, the easier it will be. And you could make a big difference in someone else’s life!
  9. Smile at your co-workers, even the difficult ones. You’ll feel awesome and your positivity will be contagious.
  10. Keep a water bottle at your desk and full of water
  11. Try to get up early and exercise before work. The endorphins will give you energy and help you combat stress all day long, and will make you a more productive worker.
  12. Get 8 hours of sleep every night. We rid ourselves of the stress hormones during sleep, so the more you can get, the better you will feel.
  13.  Wear a pedometer and make it a goal to get at least 10,000 steps per day. If you don’t have a pedometer, many smartphones have free pedometer apps.
  14. Do as much work as you can while standing or walking. Ask yourself, can I do this while standing? Can I meet with this person and walk at the same time?
  15. Watch your posture, and try to sit up straight. Adjust your desk, screen, and keyboard so that you are not slumped over to be able to see well.
  16. Avoiding procrastination is a great way to combat stress. Meet your deadlines early, start projects as soon as you get your hands on them.
  17. Park your car in the back of the lot to add some extra steps.
  18. Schedule your workouts and breaks in your planner or calendar, just like you do your meetings. your meetings.


Take the stairs Ходить по лестнице
Practise deep breathing Практиковать глубокое дыхание
Snacks Еда для перекусов
Make a rule Взять за правило
Make compulsive decisions on the spot Принимать решения на ходу
Establish healthy habits Завести здоровые привычки
Feel awesome Чувствовать себя превосходно
Contagious Заразный
Rid of stress Избавляться от стресса
Watch your posture Следить за осанкой
Adjust Отрегулировать
Slum over Наклоняться вперед
Avoid procrastination Избегать волокиты, не откладывать
Meet deadlines Выполнять в срок
Get your hand on smth Добраться до чего-либо (как руки доходят)