How to be healthier at work

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How to be healthier at work

With many of us spending at least 10 hours at work each day, and with much of that spent sitting, is it any wonder that many of us are feeling a little tired, lethargic and run down? So if you are feeling less than your best and know your workday health routines could do with a little Spring clean, here are some easy ways to be healthier while you are at work. 

1. Have set meal and snack times

Mindless munching brings many of us undone when it comes to excessive calorie consumption, especially when we get into bad habits of eating in front of the computer. Keep your food intake limited to set meal and snack times which will not only help to control your total calorie intake but also ensure you take breaks from the screen every 2-3 hours.

2. Prioritise your hydration

Considering that at least 70% of us are chronically dehydrated at any one time is it any wonder many of us are feeling mentally fatigued while we are at work? If you do not have a water bottle within easy reach, it is highly likely you are not drinking enough. While we can count the fluid we get from cups of tea, in reality this means we still need at least a litre of extra water each day to keep moderately hydrated. So get into the habit of always keeping cold water close by and aim to get through at least 1200mls during the working day – which looks like two full servings of your reusable water bottle – one through the morning and one throughout the afternoon. 

3. Take your food to work with you

The foods we routinely purchase from a food court contain double the calories of the meal we prepare at home. For this reason not only is taking a sandwich, salad or leftovers for lunch smart from a calorie perspective but it will also save you plenty of cash a week. 

4. Take your lunch break

It could be argued that as part of a long working day, lunch is actually the most important meal of the day. Failing to take your lunch break is likely to leave you craving carbs and sugars come 4pm, and the wrong choice at the food court will leave you with a lunch choice that contains double the calories you need. The simple act of prioritizing a 400-500 calorie lunch that includes lean proteins and vegetables by 1pm each day is one of the key things you can do to keep your nutrition on track. Good options include a large salad with some wholegrain crackers; leftovers or a plain stir fry with vegetables. Most importantly including 500-600ml of still or sparking water with your lunch will keep your hydration on track. 

5. Make your workplace healthier

Healthy workplaces have healthier employees. This means putting the biscuit tin and fundraising chocolates away. Having the option of stand up desks to increase the amount of activity in the office and having a clean kitchen and fridge with healthy appliances such as a Zip HydroTap to encourage water consumption throughout the day. It is well documented in the literature that we become like the people we spend our time when it comes to our weight and our health. This means if you are in a healthy office environment it is going to be much easier to control your weight compared to an unhealthy environment of little activity and overeating. 

Susie is currently a brand ambassador for Zip. Read more about her partnership with Zip here OR read how a Zip HydroTap® changed Susie’s life, here.