As many of us spend an average of 40 hours per week at work, it can easily be an unhealthy environment for us, as well as being physically and mentally draining on our bodies. However, we can try to combat some of the workplace’s adverse effects by proactively teaching ourselves healthy habits.

Since one of the biggest struggles with maintaining a healthy lifestyle is having healthy work habits, here are our top 5 tips to help you incorporate a healthy lifestyle into your work routine:

1.    Drink Water!

Drinking eight to ten glasses of water every day can help you feel refreshed, energized, and most importantly, hydrated! Be sure to bring a water bottle to work and set goals: A great one to start is to finish 6 glasses of water at work, by breaking it up into increments (16oz by lunch, 16oz by 3pm, another by 5pm). You can also set alarms on your phone or computer to help you remember!

2.   Go On a Walk

A huge worry about our lifestyles is how our jobs rely more and more on technology and less on being active. This has inevitably made most of our jobs desk jobs where our bodies are constantly in a chair, which is detrimental to our health. Try to take breaks every hour or two to get up and move! It’s not only a great way to burn calories, but also it de-stresses and refreshes you!

3.   Stretch

An easy way to ward off pain and stiffness while boosting your energy and alertness is by stretching! Every hour, it is recommended to take small breaks to get up and stretch your shoulders, wrists, hip flexors, and whatever other muscles are feeling tight. It just takes a few minutes, but makes a huge difference!

4.  Pack a Healthy Lunch

Every lunch doesn’t need to be a salad, but try to have clean foods that are also nutrient-dense. Also, avoid the unhealthy snacks in the breakroom that contain high amounts of sugar, fat, and salt. Yes, they can be tasty, but they don’t satisfy your true hunger and are digested quickly. Bring foods like baby carrots, cheese sticks, nuts, hummus, cucumber slices, fresh fruit, or brown rice.

5.  Take Deep Breaths

Work can be stressful. Remember to take deep breaths throughout the day. Most times, we can build up all our frustrations till we don’t even realize our breathing becomes shallow. Shallow breathing equals lack of oxygen in your blood stream, which results in feeling fatigue, less able to focus, and irritable. Taking a couple deep breaths will help you feel cleansed and refreshed.

What should be your main take-away?? Overall, being more self-aware of your body can help you be your healthiest self. Be aware of what is good and bad for your body. Be sure to listen. If you feel stiff, tense, and tired after a long day at work, then your body is telling you to take a break. By incorporating healthy habits at work, it can positively affect your life both physically and mentally.


Be sure to try out our tips this week! All of us from 5 WayFit would love to hear from you, so let us know what works for you!