9 Easy Ways to Stay Healthy at Work

healthy lunch at work

image: Getty

When you work in an office all day, it’s easy to find yourself feeling pretty sluggish. You’re seated for most of the day, there’s a constant supply of tea and coffee making your energy come in waves, not to mention the cookies, snacks and all too regular birthday cakes. If you work in a city, chances are there’s a myriad of lunch places right outside, which are highly tempting, especially when all your colleagues are heading out. So, how do you stay on track?

Have a Jug of Water on Your Desk at All Times

The more hydrated you are, the more alert you feel — not to mention the array of other health benefits. If you’re not a big water drinker, it’s very easy to forget about it all day (until you end up with a headache!), so as soon as you arrive in the morning, fill a jug and keep it on your desk. You’ll easily go through it and it will have you snacking less, feeling more alert and energized. Set yourself a challenge of a little over 2 liters.

Bake Your Own Snacks

Avoid the cookie jar and bake your own healthy snacks instead. Roasted chickpeas with paprika are a protein-rich, healthy option or to satisfy a sweet tooth, bake healthy granola bars or protein balls over the weekend and keep them by your desk. Add dried fruit for extra sweetness and they’ll give you an energy boost when you’re heading into a slump.

Matcha Not Coffee

Chain coffee drinker? Try swapping the coffees for matcha. It’s still got caffeine in it, but it’s full of antioxidants, feels fresher and won’t leave you suffering the slumps that coffee brings. Also, no coffee breath! If it’s lattes you like, go for matcha lattes, which are creamy and delicious and still contain the health benefits.

Take Regular Breaks to Get Up and Walk

While we’re not actively encouraging procrastinating, we are saying that regular breaks to stand up and walk about are a good idea. Every hour if you can. Volunteer to do the coffee run and take the stairs rather than the elevator, take the long route to the bathroom or make use of the far water cooler. It all counts and just two minutes on your feet can make you feel a lot more alert.

Work Out Before Work

If you’ve had a tough day or things haven’t quite gone to plan, it’s so easy to skip the gym after work, even if your gym kit is under your desk. The solution? Go before work. A morning workout is far more effective than coffee and will have you starting the day feeling full of energy. Say goodbye to that morning slump and to forgoing your promised workouts.

Make and Bring Your Own Lunch

It’s much easier to resist the temptation of naughty lunches when you’ve got something prepped and ready to go in the fridge already. Eating a lunch that you made yourself is gratifying and will make you feel GOOD. Not only do you save money, but you know exactly what’s in it, too. There are hundreds of great salad recipes and lunchbox ideas to try — just have a gander at Pinterest and you’ll be lost for hours. It’s a great way to improve your culinary skills, too.

Find a Healthy Buddy

Pair up! It’s way easier to stay healthy and motivated when you’ve got a friend doing the same, so find a colleague who’s on your wavelength. Work out after work together, share your healthy snacks, split grocery store supplies and make your own lunches. While you shouldn’t let it get competitive, it’s good to spur each other on.

Make the Most of Your Lunch Break

Reclaim your lunch break and make it into something worthwhile. And no, we don’t mean hitting the sale at Zara. Run the block, squeeze in a 30-minute spin session or simply go find a park to walk around. Not only will it leave you feeling fresh and energized, but you’ll return to your desk with a clear mind.

Start an Office Run Club

So once you’ve found your mojo, it’s time to start inspiring others. Start an office run club! Whether you go before or after work or even during your lunch break, make it a regular thing and stick to it. Start with short distances at a steady pace to keep newbies engaged before upping the ante week after week.