Building a Healthy Workday: The 9-5 Edition

Eat better. Move more. Stress less. Sleep more. We get the picture. Optimal health, when you get to the crux of it, is pretty simple…in an ideal world. However, sometimes, our real world and our ideal world collide. Particularly within the workplace.  Modern technology is great. It has expanded our ability to communicate at record speed, efficiently solve problems, and advance at record rates. However, it has also fostered sedentary lifestyles, raised response-time expectations, and contributed to an overall decline in workforce health. So how do we create a healthy workday? 

I remember my first job after college..

It was a 9-5 position as a sales assistant in a radio advertising firm. Please, hide your excitement. I was SO pumped to land my first post-college gig. I was SO pumped to begin my climb to the top of the marketing world. THEN, like an avalanche descending over me, the reality of what that meant to my routine became very apparent. It wasn’t a very exciting job in and of itself, and I spent most of the day filing papers and working on my computer. I went from walking around my campus and working a very active restaurant job, to spending 8-9 hours a day sitting in front of a computer, staring at numbers, and frankly hating on life. I felt tired ALL the time; My body actually started to hurt from LACK of consistent, daily activity.  I still worked out daily, but it just wasn’t the same. I’d think to myself “Is this even possible?!”

When I started counseling clients and working with challenge groups, I realized how universal this issue seemed. In fact, it was much greater than I had imagined. Many felt as though their work environment also fostered unhealthy habits: from tempting, but super unhealthy, vending machine options to the “sleep when you die” expectations imposed by employers. Many people (myself included) even considered complete career changes based on the activity level of their job. While I do advocate for finding a career and/or purpose that contributes to your health and happiness, it frankly isn’t wise to leave a job that you may otherwise enjoy just because of a few environmental impediments. Instead, think about how you can make simple changes to CREATE a healthier work environment.

My TOP SIX TIPS for a healthier work day:

1. 1. When in doubt, walk it out:

      My personal mantra. If it’s possible for me to accomplish something by moving and/or walking as opposed to using assistance (think elevators), I just do it. It’s habitual. If there are stairs, I take them. If I can walk over to someone’s desk instead of calling them, I do it. I try take “walk breaks” throughout the day, but specifically at lunch when I can go for a longer walk outside.  I currently walk to work, but when I didn’t, I made sure to park in one of the furthest spots. Confession: I also do this because I have depth perception issues and parking has never been one of my…strong points. I can write a whole blog post on why consistent activity and increasing your TDEE  is important for both your physical and mental well-being, which I’ll probably do at some point. But, until then, test it out yourself! Document how you feel after adding in consistent movement throughout your day. If it helps, invest in an activity tracker for accountability.

   2. Pack your lunch AND snacks:

      Aside from the clear budget win here, by packing your (healthy) lunch and snacks, you’ll be less likely to indulge in those 10-year old Honey Buns in the vending machine, value size meal at the local fast food joint, and/or load up during your “quick stop at 711.”  Some healthy snacks I like to bring include: veggies with 2 tbsp, of hummus; portioned out almonds; a piece of fruit (sometimes with pre-portioned nut butter); coconut yogurt with some protein powder mixed in. The list goes on. Let me know below if you’d be interested in a post about healthy snacks! Check out my Meal Prep-on-the-Go for a few meal prep ideas on the days when sitting down to eat is as likely as seeing Santa’s sleigh.

   3. Be an office advocate:

      In case you missed it, health in the workplace is kind of a big deal. Many companies have created dedicated action plans and committees to lead the “wellness charge” in the office. Why? Well…for one, a healthy workforce creates a healthier bottom line. And insurance companies? They want you to stay healthy too. Many insurance companies offer monetary incentives, premium reductions, free wellness services  and biometric screening opportunities. Take advantage of it. Get with your HR person, CEO, or whomever has a say in making decisions and discuss ideas you have to create a healthier work environment. I’ve seen everything from group fitness classes to catering healthy lunches. Be the change!

   4. Consider a standing desk:

      You may need to speak with your employer about this one (see Office Advocate point above), but there are so many brands and styles of standing desks these days. If you can get your company to pay for it, Varidesk is my favorite to- date. It’s sturdy, strong, and it has the mobility to raise it when you want to stand, and bring it down if you need to sit. If your office can’t get on board with shelling out some dough, there are some standing desks that are relatively inexpensive. When we stand more, we inevitably engage in more activity. We’re more likely to walk around and we’re more likely to engage other muscles (example: on occasion, I find myself doing calf raises unintentionally).

   5. Take a breather:

      Sometimes, we just need to take a little break. Feeling overwhelmed? Step away from the computer and do something that will bring your stress levels down. Go for a walk down the hall; Put your computer screen down and take some deep breaths. Listen to music. Go into an empty room and channel your inner yogi. You do you. Finding ways to handle and manage stress at work are not an ideal, they’re  essential. If you’re constantly on edge, that will reflect in your work and you will burn out. Some stress is good. It helps us push the envelope, motivates, and creates some healthy tension. But too much is detrimental to your overall health and performance. Not to mention the fact that an excessive state of stress is directly correlated to weight gain, an impaired immune system,  reduced fertility, and  mental health disorders like anxiety and depression. Now that doesn’t sound like fun, does it?

   6. Make the most of work lunches, dinners, and/or happy hour:

      Christina, you’re saying this ok?! This is part of a healthy work day? I’m not just saying it’s ok, I’m advocating for it! Social relationships and interaction are a huge part of overall wellness. On one hand, it’s great for business! You have the unique opportunity to connect with coworkers, clients, and other industry professionals in a casual setting. Can you say “career progression?” Also, studies have shown that people who feel a strong sense of community live longer, healthier lives. I highly recommend reading the book The Blue Zones. The author studied different cultures around the world that ranked highest in length and quality of life.  The results are fascinating and tie directly into what we’re talking about here. I’m a Blue Zone super fan, and many of the recommendations are a major part of my practice. Here are a few tips on making the most of these extra-curricular excursions: 

1. • Take the scenic route: This isn’t possible for everyone, but if you live in a city or choose a spot close enough to the office to walk, do it! Even if your caloric expenditure isn’t huge, you’re getting some fresh air, Vitamin D, and movement. Any objections?
   • Check out the menu ahead of time: There are so many options these days for healthy meals at restaurants. And most quality restaurants will accommodate dietary restrictions. The key to avoid downing a few plates of wings and mac n’ cheese is preparation. Pick out a healthy option prior to going to the restaurant.
   • Be happy not sloppy: Happy hour can be a great time to connect with your coworkers, network with others, and let off some steam from the week. However, it’s not professional or attractive to down six martinis in an hour. Stick to the recommended 1-2 drinks and be mindful of what you’re drinking. You can find cocktails as low as 60 calories and as high as 560! Some great choices: a glass of wine (or wine spritzer), a vodka soda w/ a splash of your favorite fruit juice, a mojito (ask the bartender to go light on the sugar), or a “lighter” beer. You can actually find the calorie counts to many beers online. Try to stick to one that’s 150 calories or less. If you’re really craving that solid, heavy craft beer…just have one. It won’t kill you. And, of course, always have a glass of water on hand.

Ready to go above and beyond creating a healthy workday?

As a Health and Wellness Coach, my purpose is to help people uncover, addresses, and overcome challenge that hold them back from reaching a state of optimal health. Simple habits and practices like the ones listed above are just that: simple.  But they are just the beginning. They aren’t universal answers. Every person has a unique set of goals and challenges: from losing weight to finding purpose/career success to healing relationships to just feeling healthier…the list goes on. My goal is to help my clients identify their goals and uncover the underlying challenges that prevent them from reaching these goals. I take an action-oriented approach to coaching each and every client to achieving a healthy mind and body. Want to learn a little bit more about what I do? Check out my “Work with Me” page . 

Until Next Time,

Xtina