Do you ever feel too tired to exercise after a long day at work? Do you end up craving sweets and junk food after a stressful day? Are you frustrated by feeling as though you simply can’t stay healthy and fit because you sit at a desk too much? Sitting too much, even if you are active outside of work hours, has been linked to increased health problems.


See here for more on a healthy work life balance.

Consider these 11 tips for staying healthy at work.


 Eat Breakfast!

If you are hungry, you are much more likely to lose control.  Have a happy breakfast each morning.  Make it a part of your daily ritual.


 Bring your own lunch

Restaurant meals often include large portions and high-calorie choices. You can eat healthier and spend much less money if you prepare your own lunch.


 Cut out sugary snacks and sweets

 If it’s out of sight, it’s out of mind, so if you know someone has a sweet dish on their desk, walk around his or her desk so you don’t feel the temptation.

Tip: Snacking on seeds and nuts at work can provide sustained energy with many health benefits. Supply your body with essential fats, protein, minerals, and immune system boosting plant sterols just by eating a small handful of nuts and seeds including pistachios, cashews, pecans, walnuts, pumpkin seeds, almonds, and sunflower seeds.


 Wash Your Hands

In addition to your immediate workspace, anything you touch at work could potentially be harboring contaminants, so it’s a good idea to wash your hands regularly. If you’re in contact with a lot of people during the day, keep a small bottle of a natural hand sanitizer near you.


 Drink lots of water

8 to 10 glasses every day — can help keep you hydrated. Many foods are also good sources of water; fruits like oranges, grapefruit, grapes, watermelon, and apples can help keep you healthy and hydrated.


 Take a break

Even the most focused person needs a break at least twice a day. Change of scenery also helps with emotions. One of the best ways to eliminate stress and recharge the body is to go outside for a ten-minute walk. Focus on your surroundings and take deep breaths. Walking will also get the blood and the lymphatic system flowing.

Tip: Take the stairs instead of the lift – get that heart rate up!


 Get up often. Stretch

If you sit most of the day like I do, aim to get up out of your seat and move around once an hour. Walk to the water cooler or coffee machine, climb some stairs, do some stretch.


 Ergonomics are important.

The height of your desk and chair should be designed keeping ergonomic principles in mind, to avoid back and neck aches.


 Keep the motion going

Do you need to share a word with a colleague down the hall? Walk down to him/ her instead of using the phone or e-mail. Do you have an urgent request from the IT department on the second floor? Walk up or down the stairs to him. This simple effort will keep your blood circulation in tune.


 Easy things you can do in and around your office include:

Walk or ride your bike to work. When you drive, leave your car in a parking spot further away from the entrance.

Take a walk on your break or if you’re taking a call on your cellphone, walk while you talk.


 Take the stairs instead of the elevator

Don’t sit for too long at once. Every 20- 30 minutes remember that stretching or just standing for two minutes will help keep muscles active.


If you follow these tips on a daily basis it could help you to stay healthier and happy.


Do you find it difficult to stay healthy while working in an office environment? What are your healthy office tips?

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Myriam Balerio is the founder and writer of PA Privé. After kick starting her career as a PA and finding success as an assistant, Myriam later trained in digital and online marketing and has since combined the two disciplines in creating PA Privé, the platform through which she provides sage advice for those in the assistant profession and a network for like-mined PAs and EAs to connect. Born in Buenos Aires, Argentina, Myriam has lived in London for over 10 years and currently lives in London with her husband and French bulldog.


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