Here is a list of healthy snacks for the work day:
Sliced veggies and reduced-fat salad dressing or hummus
Here are easy to implement tips
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.
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.
Resource: Mayo Clinic
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.