Keeping A Healthy And Active Lifestyle With a Busy Work Life

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Some people may find it difficult to stay active during the day, and may also struggle with a poor diet when working at a job with minimal physical activity. In order to avoid inactivity and poor eating habits -Take your activity and healthy eating habits to work.

1.  Bring your Lunch                                                                              

Bring your lunch.  This way you can pack a good portion size, and have foods that you enjoy.  This will help you make good food choices.

Find some time the night before work or the morning of to prepare your lunch and snacks for the day or even for the week.

Pack your main course and make sure you also pack snacks that you enjoy.

Many people tend to order delivery, or eat out on their lunch breaks.  You want to try to avoid this because you may be eating more unhealthy foods (like fast foods, bad greasy foods, etc.) as well as eating unnecessary large portions..

Sometimes I pack leftovers from the night before, or I cook/prepare something. My main meal may be a salad, pasta, chicken and rice, rice and beans, etc. (I pack whatever I'm in the mood for). I like to add fruits and vegetables as a snack for when I get hungry throughout the day. Sometimes I'll pack nuts, a small bag of dry cereal, crackers etc.

2.  Be Active                                                                                                           

No matter where you work, in a hospital setting or at a desk in an office, there are ways to stay active.

• Stand up - Get up out of your chair and stand up on occasion.
• Walk around - Walk around the office whenever you get the chance, this will get your body moving- you don't want to be sitting all day. Moving around, no matter how little or how much is better then nothing.
• Take the stairs - Try to avoid taking the elevator and take the stairs more.
• Park your car farther - If you feel safe and comfortable, park your car a little farther from your building, to get some extra daily steps in.
• Stretch - it is important to stay flexible. If you are sitting around all day, you your leg muscles can tighten up and you will lose flexibility. Try to do some stretches for your hamstrings, quads, glutes, hip flexors, and core.

3.  Stay Hydrated                                                                                         

It is very important to consume water throughout the day.

[[ Water helps regulate body temperature, removes waste from the body, participates in carrying nutrients throughout the body, and more. ]]

Keep a water bottle by you at work, so that you can drink the appropriate daily intake.

Try to avoid ONLY drinking water when you feel thirsty - That is a sign of dehydration.

I like to use a Brita water bottle, because I feel comfortable filling it up anywhere since it has a filter.

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The Office WorkOut                                                                              

Take 10 minutes out of your workday to do a few exercises.  You don't have to break a sweat - you just have to move.

Sit and Stand - Stand in front of your chair with your legs shoulder width apart.  With your weight on your heels, squat down into your chair.  Push down into your heels and pull yourself back into a standing position.        
                                                15x

Stair Climb -  Walk up and down a flight of stairs in your workplace.  Keep your back straight.
                                                    5x

Side Shuffle -  Find a hallway where you feel free to move around. At one end of the hallway, stand to the side with both feet together.  Take a side step by abducting one leg to the side, and have the other leg follow with an adduction until your feet are back together. Keep going until you are at the other end of the hallway
                                                 2-4x