How to Work and Stay Well and Healthy

Research from decades ago have established that sedentary behavior – for instance, such as sitting at the workplace – enhances an individual’s risk of cardiovascular complications, type 2 diabetes and other chronic conditions, and in some people, cancer.

Working at the office need not mean that you have to forget about healthy habits. Below are proven methods of staying on track towards complete health and wellness:

Use the stairs.

We’ve known this every since, but this is very straightforward: when possible, choose the stairs over the elevator. You may not be climbing a lot of stairs for a huge calorie burn, but your heart will pump more vigorously and blood will flow better throughout your body. It also lets you expend eight to nine times more energy and seven times more calories compared to taking the elevator.

Prepare your own lunch – and snacks.

Eating healthy food at work is usually far from convenient. Though it’s easy to grab something from the cafeteria or a local fast food, try to prepare and pack your own healthy lunch and snacks the night before. You don’t only get good body fuel, but it’s also a good way to save money.

Hydrate yourself.

Experts recommend you drink from half an ounce to one ounce of water for every pound of body weight. To stay well hydrated all throughout the day, carry a 20-ounce refillable water bottle to your workplace, and fill it up around 5 times each workday.

Make your work space ergonomic.

If you can’t use a sit-to-stand desk right now, there are other ways to set up your work space ergonomically. For instance, see to it that your computer monitor, keyboard and mouse are in ergonomic aligned with one another. And pay attention to your posture. Sit up straight and take time to adjust the height of your chair so your feet can rest most comfortably flat on the floor.


Rather than using your entire lunch hour for eating, leave time to go for a walk or a bike ride.|Instead of dedicating your full lunch hour to just eating, use your break to snatch a quick walk or maybe a bike ride.|You can always consume your whole lunch hour for eating, but why not spend some of it for a quick walk? If you like company while exercising, ask a friend to do it with you, or see if your company sponsors wellness activities such as yoga or pilates for employees. Go to a local gym and join exercises classes they might be offering within your lunch hour. Whatever type of program or activity you go for, maintain a well-balanced diet.

You’re probably too busy at work. But if you keep doing what you’re doing without regard for your health, you may end up ill in the future. Prevent that by making your health your top priority.

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