Healthy Habits at Work

Photo: finger pressing healthy habits text on a keyboardThere are so many opportunities to incorporate health and wellness into our daily lives and especially at work—where we spend a good portion of our time. How can we think a little differently about meetings, meal breaks and even conference calls? Taking a break from sitting, consciously incorporating movement into your day or stocking your desk with some healthy snacks are just a few ways to infuse some healthy habits into your workday and contribute to a healthier lifestyle overall.

Move More

Did you know that incorporating more movement into your workday can have a positive impact on your energy levels, efficiency, and engagement? Whether it’s stretching periodically in your cubicle, going for a walk with a coworker, or taking the stairs, small actions and changes to your routine can go a long way!
Purposefully adding movement into your workday may take a little effort at first, but once you get the hang of it and start reaping the many benefits—it will become a habit.

Here are some easy action steps:

  • Walk or bike to work 3 times/week
  • Take a coworker on a walk
  • Participate in lunch time physical activity classes
  • Encourage employees to take lunch time walks or participate in physical activities
  • Engage your department in a walking/pedometer step challenge or other organized activity
  • Encourage co-workers to take micro breaks (30 seconds to 5 minutes) during the day to move and stretch
  • Change one meeting a week to a walking meeting and encourage co-workers to do the same

Check out Physical Activity guidelines and ways to Move More at work!

Eat Well

Eating well at work can help boost your attention, productivity and overall energy level!
While getting a good night’s sleep and maintaining a healthy exercise routine both play important parts in how you feel during the day (sluggish vs. energized), eating habits are equally as important. By avoiding foods that will slow you down, and building eating habits that move you forward, everyone can stay more energized at work! While this may seem like a daunting task, some of the most effective ways to boost your productivity at work are actually simple changes to make.

Here are some easy action steps:

  • Drink water during your workday
  • Eat breakfast every day
  • Ask for healthy snacks at meetings
  • Eat lunch away from the computer
  • Bring in healthy snacks like nuts, fruit, carrot sticks, hummus, etc. and encourage others to do the same
  • Create a bulletin board or shared folder to share healthy recipes with co-workers
  • Try a new vegetable or fruit this week
  • Share a healthy recipe with a coworker

Check out Dietary guidelines and ways to Eat Well at work!


Too busy to take a break during your workday?
If you believe that your work schedule is too busy to allow for daily downtime, such as stepping away from your workspace to enjoy lunch, it’s time you re-evaluate and re-prioritize. Just taking a few five minute breaks during your regular work day will help you feel less stressed and be more productive. Get some fresh air, stretch, grab a healthy snack, or spend a few minutes sharing a laugh with a co-worker. Use your break time to relax, recharge and come back to work refreshed and ready to go!

Here are some easy action steps:

  • Read a book
  • Meditate
  • Clear your mind with a walk, on your own or with a coworker
  • Do a guided mediation
  • Do nothing! Shut off electronics and enjoy some peace and quiet

Check out ways to Recharge at work!