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Nine 2 five health

10 easy work habits for a healthy you!

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Posted by: Office all-rounder

Before the New Year starts in a rush, take some time to think about the ways you could be healthier at work.  Here is a list of ten easy changes that could lead to healthy work habits and a healthier, more productive you!

Five ways to move more and sit less

  1. Re-think meetings. Encourage staff and guests to stand up and stretch when required.  If you spend a lot of time sitting in meetings (I do) try walking meetings for shorter discussions or build in an activity break like a 30 minute walk for longer ones. Catching public transport to meetings close by will also get you moving more.
  2. Get rid of individual desk bins and just have two central bins in your office, one for waste and one for recycling. That way, every time you need to throw something away, you’ll have to get up and move. It's an easy way to beat the downsides of spending too long sitting!
  3. Take phone calls standing. Stand when you answer the telephone and if you take a call on your mobile, move around while you talk, taking care not to disturb your colleagues.
  4. Use the stairs. If you usually take the lift to your floor, try taking the stairs instead. Depending on what floor you work on, you can take the stairs all or part of the way. 
  5. Face to face. Instead of emailing colleagues about simple things, walk over to their desk and chat about it. This has the added benefits of improving your relationships with your colleagues and keeping your inbox manageable and resolving minor issues quickly. 

Five ways to eat better

  1. Home-made lunch. Prepare your lunch for the next day while you are making the evening meal. Chop extra salad/vegetables or cook an extra portion of your meal and your lunch is sorted.
  2. Workplace pantry. This has saved me many times! Keep healthy emergency supplies in your desk drawer or workplace fridge such as nuts, a tub of low fat yoghurt, tinned tuna or low-salt wholegrain crackers.
  3. Re-think the sugary drink. Break the habit of buying sugary drinks from the office vending machine and stay hydrated with water instead. Slices of lemon and ice blocks can transform your water into something refreshing. 
  4. Healthy snacks. Eat a variety of fruit, vegetables and whole grains to increase uptake of vitamins, minerals and fibre. Try snacking on a handful of nuts, fruit or chopped vegetables like carrots.
  5. Eat mindfully. I need to remember to do this more. This probably means moving away from your desk to eat so that you can concentrate on your food as you eat it. Even better, take a short walk to a local park and enjoy your lunch there - good for your physical and mental health.  

Download these resources and put them around the office or worksite to keep you and your colleagues motivated with your healthy workplace habits. Good luck!

Office all-rounder

About Office all-rounder

Worker, workplace health champion, mum of two, sports nerd

View all posts by Office all-rounder

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