Workplace Wellness- A Healthier You at Work & Beyond...

Your workplace is where you spend majority of your time and your habits at work can have a major

impact on your health & well-being.

Sure, the office can be full of temptations, right from the vending machine to the special events and

celebrations that tend to come up more often, but you can get your workplace to support a healthy

lifestyle. Here are a few tips on how to do it-

1. Get organized with your meals.

Eating out regularly is not only heavy on the pocket but also on the body causing acidity,

flatulence and weight gain. Ask your health coach for some healthy easy to carry recipes for

lunch. It will help you stay on track if you chart out a weekly menu in advance.

Set aside time for your mid meal snacks and lunch. Do not allow work distractions and stress

get to you while you are eating. If you eat while multitasking, there is a high chance that you

will end up eating more and gain weight.

2. Healthy Canteen options

Office canteens can become health hazard zones if you don’t watch what you eat. You can

request your management to instruct the catering services to keep healthy options in the

canteen like fruits, salads, whole wheat bread, green tea, low fat yoghurt, buttermilk, coconut

water etc. Convince the management that healthy employees are more cost effective and

productive.

3. Stay active while you are at work

Take a stroll with your colleagues after lunch. Use stairs instead of the elevator and motivate

others to do the same. Set a reminder on your phone or watch and take short fitness breaks

for two to five minutes every half-hour. Walk around, stretch & roll your shoulders. This is

good for your eyes as well as your posture. Walk up to your colleague if you have to say

something instead of using the intercom. Use the gym facility if available. Park your car a little

away and walk to the office.

4. Find a fitness buddy at work

Take the first step in making your workplace healthy and fit. Share your health goals and

motivate your co-workers to join you in your effort to stick to a healthy diet and workout plan.

5. Keep healthy snacks handy

For times when you are hungry and tempted to reach out to junk food, keep your office

drawers and car stocked up with healthy snack options like dried fruits, nuts, roasted chana,

protein bars etc. This will help you resist the temptation of eating unhealthy and help you stay

on track. Ask your health coach for some healthy snack options available at a supermarket

near you.

6. Practice your most assertive and nicest "No, thank you."

Unhealthy temptations are a part of the workplace and a part of life. When you don't want to

eat something, learn to politely say “No, thank you” to your colleagues pushing food on you.

Thank the person and acknowledge the effort and then move on.

7. Out of sight is out of mind

Keep unhealthy and junk food out of sight. Make the vending machine a no go zone by using

an alternate route. When attending meetings in the conference room, keep biscuits, samosas

and colas out of reach.

8. Stay hydrated at work

It is easy to forget to have water when you are sitting in air conditioned offices. This leaves

you dehydrated making you feel tired and sluggish. But, don't wait to feel thirsty. Keep a

bottle of water on your desk and make it a point to sip water at regular intervals. Set

reminders if needed.

9. Healthy Eating at restaurants for client meetings

If you are having a lunch meeting with your client, decide on the restaurant in advance. Ask

your health coach for advice on the healthy menu options available at the restaurant. This will

not only help you eat healthy and stay on track but also leave your client impressed to see

your commitment towards healthy eating

10. Maintain good posture when working on the computer

Proper posture while working at your computer station helps you avoid back pain and eye

strain. Position your adjustable office chair, computer monitor and keyboard correctly so that

you will have the optimum ergonomics and avoid any back and neck related problems.

No matter if you follow one of these tips or all of them, one thing is certain: You have to be

committed, organized and ready to stand up for your decisions to adopt a healthy lifestyle.

While it can be hard at first, don't be surprised if over time, more people join you. Being

healthy becomes contagious once others see your dedication, increased energy and great

results!