If you are like most of the western world a large proportion of your life is spent in an office Monday to Friday 9-5 pm. If you are wanting to be able to be the healthiest version of you this can be really difficult if your workplace does not support a healthy lifestyle. I am talking about biscuits, pastries and sweets for morning and/or afternoon tea, easy access to sweet drinks and treats in a vending machine, regular sessions at the pub after work and limited ability to move from your work chair. So what can you do when all these factors are working against you? Simple, take charge!
More bosses these days are understanding the importance of health because it is linked to more productive workers (surprise) with less sick days. The first thing I recommend you do is have a chat to your boss and remind him of these facts. Swaps which you can suggest could be:
- Vending machine selling sweet soft drinks and sweets for water (still or mineral), nut and seed packs, low fat yogurt and cheese and biscuit packs. You will need to make sure the vending machine is refrigerated for this to happen.
- Ask your boss for a standing desk over a chair. Not only will it increase the amount of energy you use over a day and won’t leave you with sore back and shoulders like a chair can do.
- Instead of regular visits to the pub after work, suggest another social activity like a group fitness class after work or a free activity like walking. Exercise releases endorphins which makes you happier, the opposite is true of alcohol.
- Swap the sweet biscuits, cakes and pastries for morning and afternoon tea with vegetable and fruit platters. Fruit and vegetables can be cut up and presented in an appealing way and can include healthy dips like hummus, ricotta cheese, low fat cream cheese or slices of low fat cheddar. For fruit try using low fat yogurt as a dip or simple eat as is.
- If you regularly buy take away or eat out this can be unknowingly adding quite a bit more energy. Most takeaways embellish dishes with sauces and sizing of meals has been shown in research to be increasing. Try packing your own lunch using leftovers from last night or setting a day (Sunday usually works best for me) to prepare a few lunches in a row. This is limit the time you need to prepare and save you money as well as preventing the added cm’s to your waistline.
Take Home Message:
Life at work can be a hindrance to your health but this does not need to be the case. Take charge and try these 5 simple steps towards making your work environment a healthy environment as well.
