The office lifestyle can often lead us towards many unhealthy habits, like eating whatever is sold right around the corner or enjoying too much coffee instead of pure water, or it can just make us slouch in our chairs all day long. Now, you don’t need to work in a company with a comprehensive employee wellness program in order to create a healthier routine for yourself and ensure long-term health and mental clarity on the job.
In fact, there are numerous small things you can do starting tomorrow that will make a big impact, but you have to make sure you’re consistent and devoted to your health goals. With that in mind, today we’ll be talking about the five simple ways you can be healthier at the office without too much fuss.
Eliminate junk food from your life
First things first, understand that nutrition plays a vital role in your overall health and mental well-being, meaning that you need to optimize your diet to achieve higher mental clarity and physical energy. In an office environment and especially on a sedentary job, this can be quite difficult if you don’t have a clear eating plan.
You can start by eliminating junk food from your home and your workstation. To avoid reaching for unhealthy substitutes during the day, be sure to learn the art of meal prepping and pack your meals for the day. You can prepare your meals several days in advance so that you always have something healthy to eat on a moment’s notice.
Make time for a hearty breakfast
If there is one mistake that many busy office people make every day is that they don’t make time to eat breakfast. We get it, you’re getting up super early as is, and the thought of getting up even earlier so that you can eat before going to work just doesn’t seem worth it, but in reality there’s a lot you can achieve by simply reinstating breakfast into your routine.
To make this work, though, you need to have a plan. Be sure to go grocery shopping for the upcoming week, and make a breakfast plan. Breakfast doesn’t have to be the same every morning, but you will be racking your brain trying to think of what to eat if you don’t have it all planned out. Make sure to look around the web for easy and diverse breakfast recipes that will give you the energy you need to start the day off right as soon as you get to the office.
Use supplements to fuel your body and mind
Another problem that makes us reach for unhealthy foods during the day is inconsistency, especially when the workday is just too long. It’s important to keep fueling your body with healthy nutrients, and supplements might very well be the way to do it. Now, supplementation is not mandatory, of course, but it is a convenient way to correct any imbalances you have in your regular diet.
However, it’s important to be mindful of the supplements you choose and pick something that aligns with your goals. By combining L Carnitine with sufficient protein intake and an adequate supply of vitamins and minerals, you should have no problem staying positive, energized, and productive.
Schedule in some stretching and exercise
It might sound like a cliché, but being physically active when you’re working a sedentary job is extremely important, which is why you need to schedule in some stretching and fitness during your day. Many people choose to work out after work, but if you can squeeze a quick training session in during your break or your lunch hour, then you can set yourself up for a productive afternoon.
You can also incorporate quick stretching exercises that you can do while you work to keep the blood flow going and just change up your daily routine. Many a time, the only thing your brain needs is for the body to get moving for it to regain its focus and zeal, so instead of just walking around the office, you can do some stretches and get right back to work feeling better than before.
Focus on your mental health
Speaking of concentration and zeal, it’s tough to keep a smile on your face and stay passionate about your work if you’re feeling burnt out. If you want to stay healthy at work over the long term, then that means that you need to focus on your needs, be real with yourself, adjust your own expectations, and of course, learn to say no.
If you allow people to dump too much work on your shoulders, you will never be able to maintain your productivity and positivity, so it’s important to set healthy boundaries. Be sure to stand up for yourself, take breaks when you need to, and nurture your mental health at work by being firm yet friendly, professional yet approachable.
Staying healthy at the office can be a tough challenge, especially when you’ve had a year like 2020. Nevertheless, there’s plenty you can do to ensure your well-being in the following year, so use these tips to optimize your nutrition and adopt healthier habits at work.