Work, work, work! It’s all we seem to do nowadays. There’s nothing wrong with having a busy lifestyle, but when your health begins to be negatively impacted, it’s time to follow a few essential but easy measures to ensure you stay fit and healthy, no matter your work schedule.
1. Replace candy and junk food with fruits.
This can be doubly effective if you start convincing your co-workers to do the same. How many times does someone bring in a tasty, decadent treat for all to share? Sure their intentions are noble, feeding the sleep-deprived workers delicious goodies that will give them a sugar rush. Just remember, those snacks can add hundreds of extra calories daily. Replace candy bowls with fruit bowls. We’ve all heard the old saying: out of sight, out of mind. And it works with junk food. The less you see it, the less you will indulge in it.
2. Drink more water.
I know, I sound like a broken record, but it’s true. Drinking more water throughout the day will keep you in a better mood, prevent overeating and give you more energy. You know that rock bottom feeling you usually get around 2 or 3? It’s most likely due to dehydration, so make sure you bring a refillable water bottle everywhere you go. Try adding ice and lemon. Just because it’s water doesn’t mean we can’t enjoy it. If necessary, set an alarm on your phone to remind yourself to drink water regularly. The first tip also comes in handy here. Fruits like grapes, watermelon, oranges, apples and grapefruit are great sources of water. Double whammy!
3. Exercise more.
Whether it’s biking to work, desk yoga or a lunchtime walk, make sure you aren’t sitting still all day with your neck, shoulders and back in an awkward position. Ladies do yourself a favor and get a bike. Biking to work is a great start to your morning. Taking a stroll during lunchtime either by yourself or with a coworker is a great way to loosen up those legs that haven’t moved all day and it’ll boost your productivity as well. Practicing good posture and stretching periodically at your desk is important as well. Consciously hold your back straight and your neck level with your spine.
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4. When you’re not working, put your gadget down.
Get work out of sight, out of mind. This allows you to recharge your batteries and reduce stress, which is one of the worst things for your health. Stress can disrupt your immune system, worsen your mental health and deteriorate your relationships with coworkers, friends and family. Taking some time for yourself and traveling or even just sitting on the beach down the street without screens in front of your face will vastly decrease your stress levels, in your work and personal life.
5. Make friends; be social.
Every few hours, get up, walk around and talk to a different person for 10 minutes. Your eyes will get a break, circulation will improve, muscles will be less tense and you’ll build better relationships with your coworkers and employees, not to mention, fresh ideas might spark when the brain juices get flowing.
Related article: 5 Health Benefits of Owning a Dog
Meditation is often overlooked as a bunch of hippie mumbo-jumbo, but calming your heart rate down and taking the time to take 10 deep, long breaths at your desk or while getting your morning coffee can be the difference between a stress-induced coma or a relaxing, productive day of work. When you’re at work or concentrating intently, you tend to take short gasps, which tells your body that you’re stressed, even if you’re not. Meditation will not only clear your mind, it will also ensure plenty of oxygen is reaching your lungs and blood stream.
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Michelle Meyers, a well-know physician, author, and professor of physical therapy at the University of Kentucky, published analysis for both the layperson and for educational on fat loss nutrition topics, including gluten-free, low-carb and paleo.