Healthy Workplace Tips

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Healthy Snacks for the Busy Professional

Here is a list of healthy snacks for the work day:

In Your Purse/Backpack:
  • Almonds (unsalted preferably)
  • Fruit snacks
  • Mixed nuts
  • Trail mix
  • Pretzels
  • Protien bars
Your Office Desk Drawer/Fridge:
  • Canned fruit
  • Fruit (apples will store the best)
  • Instant oatmeal
  • Low-fat or non-fat yogurt
  • Sliced veggies and reduced-fat salad dressing or hummus

Being Healthy Made Simple!

Here are easy to implement tips

No Time For the Gym?

Try Deep Breathing Exercises

Go to a quiet environment with little distraction
Sit with your back straight
Inhale through the nose and exhale through the mouth
During exhalation, try to push out as much air as possible
Continue to breathe deeply from the abdomen
focusing on the rise and fall of your chest.

Exercise at Your Desk

Try these exercises to increase energy and combat the negative effects of sitting at your desk for 8+ hours a day has on your body. Try to fit in these stretches everyday for 5-10 minutes.

Shoulder Stretch
  • Place one hand under your elbow
  • Lift your elbow and stretch it across your chest
  • Hold the stretch for 15 to 30 seconds
  • Return to starting position and repeat with other arm
Chin Tuck
  • lower chin to chest
  • Hold the stretch for 15 to 30 seconds.
  • Relax, return to starting position and repeat
Lower Back Stretch
  • Sit forward in your chair
  • Bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, being careful not to lean forward.
    Hold the stretch for 30 seconds. You’ll feel tension in your lower back and the upper part of your buttock
  • Return to Starting position and repeat with other leg

Resource: Mayo Clinic

No Weights No Problem!

Knowing how to use your own body weight as resistance during physical activity is a great tool to have if your job requires a lot of travel or for exercising at home. Perform 10-12 reps of 8 to 10 exercises to reduce stress levels in only 30 minutes a day. Exercise examples are:

Forward Lunge: Stand tall with feet slightly apart. Step one foot forward. Lower body towards floor by bending the back knee towards ground. Rise back up and step front leg back. Repeat with other leg.

Side Lying kicks: Lying on your side, have one are bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight and your top leg about 1 foot above the bottom leg. Bring your bottom leg up off the mat to meet your top leg. Hold for two seconds and return both legs together to the mat to complete one rep.

Push Ups: Lying down on floor, place hands in line of your shoulders. As you exhale, push yourself up onto your hands and toes (knees for modified version). Keep the body in a straight line. Inhale and bend elbows towards a 90 degree angle lowering body towards the floor. Exhale and repeat.

Mountain Climbers: Start on your hands and knees and get into in a push up position. Keep your hands on the ground and push off with your feet so you alternate foot placement as long as you can. A good visual is to thing about running in place. Remember to keep the back straight.

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