How to Have a Healthier Work Day

Many of us are eating healthier and exercising in our daily lives at home, but often all of that is forgotten when the workday starts. The pressures of career demands and family can make it almost impossible to make healthy choices 24-7. Add to that the fact that many workplaces don't offer wellness programs, safe and healthy environments, or even nutritional food choices in the cafeteria. More and more companies are realizing the benefit of a healthier workforce, but if you have to do it alone, there are many tips you can follow to enjoy a healthier workplace.

Start by eating breakfast! Jumpstart your metabolism and avoid the office donuts or vending machine junk food. Eating breakfast also helps you maintain your diet and keeps you from having cravings throughout the day. Try not to skip lunch as well. Eating lunch will prevent you from over eating later in the evening. However, try to avoid a heavy lunch and instead choose lighter foods full of protein like a salad with grilled chicken. Eating lighter and having the protein will help curb that afternoon sleepiness we can feel. It's easy to stick to a healthier diet at work if you plan ahead for the week and shop for healthy foods ahead of time.

Try to keep your personal work space clean. Wiping keyboards and telephones frequently will prevent the spread of germs throughout the workplace. If phones are communal such as in a reception area, they should be wiped down more often. Keep your desk cleared and junk free. Less clutter means less stress, which in turn can cause a whole host of health problems such as migraines and ulcers.

Fitting any type of exercise into a workday can seem nearly impossible, unless of course you are lucky enough to have a job that already involves physical activity. It's been said before, but making small changes in your daily routine can add exercise to your day. Take the stairs, not the elevator. Take ten minutes at lunch for a walk. Skip the afternoon coffee and take a short power walk instead. Get your co workers to join you and make it a team effort to get up and move! If possible, change your commute! Walk or ride a bike to work and burn extra calories. Many types of fitness equipment work well in an office setting. Resistance bands can easily be used while sitting at a desk. A workout ball can replace your office chair, improving your abdominal muscles while you work! If you have included gym time each day in your schedule, make it easier on your self by being prepared. Have your gym clothes, bottled water and towels packed and ready to go.

Most importantly, don't make excuses for not exercising. Plan a routine that fits your work day and go for it!