8 Healthy Habits You Should Fit into Your Workday


It can be difficult to be active and healthy when you sit at a desk all day. It’s easy to slip into a sedentary lifestyle and there’s also the end-of-week drinks, regular birthday celebrations and team events to contend with.

If you’re keen to make your workday a healthier one, there are a number of small changes that you can implement to make a big difference. From taking the stairs to upping your water intake, these tips will have you feeling healthier in no time.

1. Stand up during your breaks

We know that sitting down for long periods of time is unhealthy and it can often cause neck and back pain too. Unfortunately, if you work in an office you can’t really get around the fact that you’ll be sat at a desk for most of the day.

It’s important, therefore, to take some standing breaks as this will stimulate blood flow, boost your energy and help to prevent neck and back pain. Taking a short walk when you can will also boost your productivity levels.

2. Take the stairs

If you have the option of taking the stairs instead of a lift, do it! Taking the stairs will get your heart pumping and is generally a good way to improve circulation and cardiovascular health. Some research has even suggested that each flight of stairs you take daily decreases the age of your brain!

3. Bring your own lunch

Bringing your own lunch to work will help you to be healthier and to save money. You can plan in advance and ensure you are controlling what you are eating rather than making instinctual decisions while buying lunch out.

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4. Pack healthy snacks

Snacking at work is extremely common, however, it can be detrimental to your health if you aren’t making good choices. We know that crisps, chocolate, biscuits, cake and pastries aren’t really good for us, but it can be hard to say no when these tasty treats are doing the rounds in the office. Stocking up on superpower snacks will help you to maintain a healthier lifestyle and give your energy levels a boost.

5. Drink plenty of water

Drinking more water will prevent headaches, tiredness and problems focusing. It will also help to stop you from snacking unnecessarily and is obviously healthier than sugary and caffeinated drinks which are a staple in most offices.

Bringing a bottle of water into work that you can refill throughout the day is a good way of monitoring how much you are drinking. You should be aiming for at least a couple of litres a day.

6. Find a friend to be healthy with

It’s always easier to stick to a healthy regime if you have someone to do it with. See if any of your co-worker’s want to be more healthy at work and join them on walking breaks. You can discuss your healthy snack ideas and have support if any of you start to let your new healthy routine slide.

7. Have a clear schedule

Building habits and setting yourself a schedule will help you to maintain a healthy lifestyle. Whether it’s going to the gym at a certain time of day or taking time to walk or stretch, having a set time of day to be more active will keep you on track. And if you miss the odd thing, you can forgive yourself as long as you are doing your best to stay on a healthy path.

8. Don’t neglect your mental health

If you’re putting a lot of pressure on yourself and getting stressed at work, this will have a negative impact on your health. Being stressed can cause headaches and muscle tension alongside making you feel miserable and burnt out.

Taking regular breaks and increasing your activity levels will help to relieve stress and improve your mental health. Taking some time to go outdoors is also beneficial.

Bringing it all together

If your working environment doesn’t exactly lend itself to leading a healthy lifestyle, then it’s down to you to ensure you are mentally and physically healthy. Building good daily habits will go a long way so be sure to prioritise your health and stick to your plans.


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