June 9, 2017 // WorkLife Wisdom: Spotlight on Employee Health and Wellness
We all want to be healthy, alert, and productive at work. Here are simple ways to achieve this.
- Eat a Healthy Breakfast Each Day. Crafting a healthy breakfast is easy. Some examples are low-sugar instant oatmeal prepared with low-fat milk and topped with raisins; low-fat yogurt layered with crunchy whole grain cereal and sliced or frozen fruit or berries; whole-grain cereal topped with blueberries; whole wheat waffle topped with low-fat yogurt and fruit; whole-wheat pita stuffed with a sliced, hard-boiled egg and low-fat shredded cheese; or even a whole grain tortilla topped with peanut butter and a banana.
- Bring Your Lunch. Pack a healthy lunch with a balance of fruit, vegetables, whole grains, and lean protein.
- Keep a Supply of Healthy Snacks On Hand. Low-fat microwave popcorn; cut up fruit and vegetables; whole-grain crackers with low-fat cheese; and low-fat yogurt are all great options.
- Hydrate. Drink plenty of water throughout the day to stay hydrated. Avoid sugary soft drinks or high calorie smoothies and coffee drinks.
- Fit in Your Fitness. Take the stairs instead of the elevator, especially if you are on a higher floor. This is a great way to get your heart going in the morning. You can also bike or walk to work. If this is not an option, get off the train or bus a few stops early. You can also make lunchtime count as a fitness opportunity. Keep a pair of walking shoes at your desk and take a brisk walk at lunch. If the weather is bad, walk around your building. If you can’t exercise at work, make sure you fit it in before or after work and on the weekends.
- Stretch. Remember to stretch throughout the day to relieve muscle tension.
- Breathe. Poor breathing habits brought about by stress may decrease our energy levels and impact our mental alertness. Taking slow, deep, long breaths helps to deepen breathing, cleanse the lungs, increase energy, and decrease stress and anxiety. Try to do this for at least five minutes each day.
- Wash Your Hands Often. Wash your hands for at least 20 seconds to ward off bacteria and germs that could make you sick.
- Go to Bed Earlier. Make sure you are getting enough sleep so you can face the day with more energy.
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Source: National Employee Health and Fitness: http://www.physicalfitness.org/nehf.html