Salud At Work

By Angelica Gavaldon.

My job keeps me healthy. Not only do I have to be on my feet, but it requires a lot of exercise and a nutritious diet. However, for those who have sit for extend periods in their office, it might not be that simple and may require a few changes to your routine. The good news is that it is possible, and you can make a huge impact on your physical and mental well-being.

1. Get up and walk around
Try getting up from your desk every hour. You can walk around for a few minutes, take a bathroom break and stretch. If you have the space, you can also try investing in a small, tall desk where you can stand and work on the computer.

2. Invest in a fitness tracker
A fitness tracker can keep you accountable for how much activity you are actually doing. Your goal should be to do at least 10,000 steps per day. If at the end of the day you are short on steps, walk around the block until you reach your goal. You can also track the number of calories you are burning throughout the day as well as monitoring your sleep at night.

3. Pack a healthy lunch.
If you prepare in advance, there is less temptation to reach for the donut or the muffin someone has brought into the office. Pack healthy snacks to keep your blood sugar regulated and ensure that you don't crash during the day. You can meal prep the night before, cutting up your favorite vegetables and fruits to take to work.

4. Exercise during lunch or before work.
I do a 5 a.m. class and there is always a waiting list of people that are trying to fit in their workout before work. If you are not a morning person, then take a class during lunch. It will make you feel a lot more energetic throughout the day.

5. Take a mental break.
Little breaks as short as two minutes can surprisingly re-energize you. Close your eyes for a short time and take deep breaths. Inhale and exhale ten times, concentrating just on your breathing.

6. Stay hydrated.
Staying hydrated also keeps you energized. Make sure you bring a bottle of water with you to work and drink throughout the day. You will feel much better if you are well hydrated and are less likely to crave that high-sugar latte at 4 p.m.

Start by incorporating one or two of these into your routine and work your way up to a much healthier lifestyle.

Pack A Healthy Lunch 22960 300 600 80 Pack a healthy lunch
Take A Mental Break 22961 300 600 80 Take a mental break

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