7 Ways to be Healthier & Happier in the Office

By Nicole Tinkham


It’s easy to stick to your healthy goals outside work where you can eat healthy and be active on your own time. However, sitting in the office all day limits what you can do as far as exercise. Your eating habits in the office also shift. Being the busy little bee you are, you may not have the flexibility to eat at the proper times and fast food always seems like the easiest option. There’s also that struggle of avoiding the kitchen goodies (if yours is anything like ours, there’s not a healthy food in sight!). Keep in mind this is only considering a normal workday. You’ve also got those office parties, lunch meetings, late nights, and travel that can totally throw off your healthy habits. Being happy and healthy in the workplace goes beyond just your personal wellness. It boosts productivity and improves your mood which promotes success at work. Don’t stress, you can always change your ways with these easy tips.

1.    Take 5 to BREATHE

It’s not necessarily meditating (unless you want it to be) but focus on slowing down, taking deep breaths, and clearing your mind. When you relax like this, it lowers your blood pressure and makes you feel great! You might even consider taking a walk outside around your building. The trick is taking the 5 minutes to do this. We recommend setting an alert on your phone to go off throughout the day to remind you.

2.    Stand up and stretch

Sitting all day in an office chair can leave you feeling achy and irritable but luckily there’s an easy fix. Simply stand up and stretch out! We’ve been doing this recently in the office as a group and the improvements we’ve been seeing are outstanding. It only takes a few minutes and you don’t even have to leave you desk. Do it today!

Click here for a few tips to improve your posture at work.

3.    Learn to love green smoothies

We all know we need more veggies in our diet but who has time to prepare large extravagant meals when working long hours? The secret is green smoothies. Throw all your fruits and veggies for the day in a blender and enjoy in 10 minutes or less. If your office kitchen has a few blenders set up, perfect! If not, green smoothies are easy enough to make right before leaving the house.

4.    Snack healthy

You snack when you’re bored or when food is readily available. How many times have you devoured a bag of chips sitting at your desk simply because it’s there in front of you? Replace the candy bars with healthier foods like fruit, cereal bars, and nuts. We recommend packing snacks in serving size containers ahead of time so you can grab them on the go and prevent yourself from over-eating throughout the day.

5.    Bring your lunch

It’s easy to jump on the bandwagon and head out to lunch with co-workers, but bringing your own lunch saves a ton of calories, money, and allows you to determine how much food  you put on your plate. You can still spend quality time with co-workers by planning a lunch date in the office instead of heading out. The more people you get on board, the easier it will become.

6.    Get the whole office involved

Teamwork is the best way to stick to your goals. Co-workers can encourage you to stay on track as well as challenge you. Think about having a nutritionist or fitness coach come into the office for a day to teach everyone what they need to be doing. You can also participate in walks or runs as a group and host healthy eating parties. These things are likely to lower stress in the office.

7.    Spread gratitude

Take the time to appreciate your co-workers. It only takes a few minutes to acknowledge the things they do and it boosts morale and happiness in the workplace.

Just because you’re busy in the office all day doesn’t mean you have to push your healthy habits aside. The 5 minutes it takes to stretch and breathe is NECESSARY. You do have time for it and it’s important that you do it! Think of your co-workers as your support team. These are the people you spend a whole lot of time with so why not share with them your goals? Just remember to motivate them as well 🙂

Now it’s your turn to share with us your story. What do you do in the office to stay healthy? Comment below and we may just add it to the list!

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