Staying healthy while working long hours can be a challenge, but there are lots of little ways to build healthy habits into your workday. Try one of these eight tips and see if you notice a difference in how you feel!
1. Use a stability ball instead of an office chair.
A stability ball forces your core muscles to stay active as you maintain your posture. A strong core is very important in your overall fitness. The best part is that it’s so easy! You can also purchase a base with wheels for the ball.
2. Take the stairs when possible.
Building movement into your day will help you fit in fitness without hitting the gym. If your office is on a high floor, take the elevator to a lower floor and walk the rest of the way up.
3. Pack your own lunch.
You’ll be in control of your calories and portion size. You’ll also be able to eat more frequently during your workday, which will improve your metabolism.
4. Eat every 3-4 hours.
Healthy snacks help you maintain your energy throughout the day. Going long periods of time without eating can affect your mood and your productivity.
5. Drink water and use a water bottle.
Drinking water throughout the day helps you boost your immune system, eliminate toxins and maintain energy. Using a water bottle makes it easier to always have water with you even during your commute.
6. Take breaks from the computer.
Pay attention to how much time you spend sitting down in front of your computer. Give your eyes a break from the screen. Stand up and stretch or take a walk.
7. Find direct sunlight.
Natural light is a mood enhancer. Many times it’s dark when we commute in the morning and the evening. If you don’t work near a window, go outside on your lunch break, even if it’s just for five minutes.
8. Work out in short bursts.
If your goal is to do 30 minutes of exercise a day, break it up into five- or 10-minute segments and build them into your workday. Try stretching, climbing stairs, doing calisthenics like squats and lunges, and running in place.