Office Life: Make it Work for your Health


We know the office life. It can be the foundation of sitting disease if you’re not careful.  On the other hand, it has a lot of advantages for your health if you utilize them.  If you work for a fairly large company, you might have access to a free on-site gym, wellness programs to help your physical and emotional well-being or discounts for health and fitness programs.


Being around a large group of people every day to give you the chance to hear about what your coworkers are doing to improve their health. So the community in your office can be very helpful. Here are some other ways to harness health in an office environment.



  • Stop sitting. Get up and move every hour, even if you are marching in place.

  • Knock out three-minute workouts. Create a couple of lists of 3 minute workouts.  Do things like push-ups jumping jacks, wall sits, air squats and anything with resistance bands. You can also create three-minute stretching or yoga routine’s.

  • Change lunch meetings to breakfast meetings. Get an early start and lessen the need to dine out for lunch.

  • Limit access to sodas and junk food. Do not keep it at your desk.

  • Eat a lunch that includes some kind of protein totaling 20 to 30 grams and some fiber to feel the most full through the afternoon.

  • Put your phone away to lessen screen time and get back to the task at hand.

  • Remember all the benefits of your office job including you don’t have to be out in the cold all day and the low risk of injury. You have a warm building to work in and a roof over your head. 

  • Keep track of both personal and professional goals.

  • Re-think your caffeination strategy.  We talked more about this a couple weeks ago with Adrenal Restore.

  • Wash your hands before you eat!  Do this anytime but especially in an office if you’re around a lot of people. Colds and flu spread easily among office environments.

  • Avoid open bags of food at the office.  This is basically for the same reason as above to avoid germs and you can avoid mindless eating.

  • See everyone around you as an ally, not an enemy.

  • Tell coworkers why you appreciate them.

Listen to the full episode here for more ideas for simple, healthy at-work lunches.

1 view

Emily Frisella
Emily@foodinsession.com

Mindy Musselman

Mindy@foodinsession.com

Follow Emily:

  • Instagram - White Circle

Follow Mindy:

  • Instagram - White Circle

© 2019