The office I worked in last summer has decided to create an office “Biggest Loser” challenge. I think this is great for two reasons.
1. I truly believe that the office is a great place to form a wellness community. (think about how much time you spend with your co-workers every week!)
2. Some jobs tend to foster unhealthy habits (long hours, lots of stress) so you need all the help you can get!
Here are some tips I have for staying healthy while at your desk:
Start the Day Right: Yup, eat your breakfast!!!! Try and choose healthy foods to fuel up for the day. Fruits, whole grains, and some protein (an egg, low-fat cottage cheese or yogurt or milk, nuts) can make up a balanced breakfast. Coffee is fine for a caffeine fix, but watch how much sugar and cream is going into your cup.
Oatmeal with banana, almond butter and chia seeds.
Take a Hike!: If your office allows, get up and get walking during your lunch break. It’s nice to take a break from the screen and stretch your legs, not to mention it does a body good. If you can’t take a break, try squeezing activity into your routine. Take the long way around the office to get to the water cooler, get up and ask someone a question down the hall rather than email, take the stairs! Little things like this can add up. Take just a moment to breathe, stretch and avert your eyes from the computer screen.
Healthy Snacking: Healthy snacks are ones that fill you up, add nutrients and don’t derail your healthy habits. Fruits and veggies are always a great option(try cutting up peppers and carrots and leaving hummus in the office fridge). Dried fruit and nuts are nutrition powerhouses but because they are high in calories, I would recommend portioning them out for the day, rather than leaving a bag at your desk for mindless munching. For some non-traditional and super filling options try packets of plain oatmeal or a cup of broth-based veggie soup.
Pack a Lunch: Not only is bringing your own lunch more cost-effective, it also tends to be healthier than whatever you would buy. Sandwiches, made on whole grain bread, are portable and when packed with a lean protein(turkey, reduced fat cheese) and some veggies(either on the sandwich or on the side) are nutritious too! Other great options are dinner leftovers.
Prioritize: You do this all day for work related tasks, now do it for your health. If you planned on working out in the evenings, for a month and never made it-maybe it’s time to think about setting the alarm for an early AM workout. If a three PM slump has you running to the vending machine, pack a healthy snack to munch instead. It’s important to learn about your own barriers to staying healthy and work on breaking them down!
I hope these tips are helpful, for those embarking in an office competition, and anyone in the working world who might stumble across and read this. Don’t forget to
have fun work hard!