How to Maintain Your Healthy Lifestyle While at Work
Do you want to promote a healthy lifestyle at work? Are you feeling stuck in a cycle of wake up, go to work, come home, and repeat? You’re not just imagining it. For many of us, the daily grind can feel a lot like the movie Groundhog Day, where personal health and fitness get pushed to the side.
But your workday doesn’t have to be a roadblock to a healthy lifestyle. In fact, your office can become a place where you reinforce good habits.
In my experience as a certified strength and conditioning coach and sports nutritionist, I’ve seen that small, consistent changes are what truly build a foundation for long-term health. This guide will give you simple, actionable strategies to transform your workday and maintain your healthy lifestyle right from your desk.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Stay Hydrated: Keep a reusable water bottle at your desk and sip throughout the day to boost focus and energy.
- Find a Buddy: Partner with a coworker to stay motivated and accountable for your health goals.
- Snack Smart: Stock your desk with high-protein, high-fiber snacks to avoid the vending machine and afternoon energy crashes.
- Move More: Combat the negative effects of a sedentary job by taking short, frequent breaks to walk and stretch.
- Schedule Exercise: Treat your workouts like appointments, whether it’s a lunch-break walk or a session before or after work.
5 Actionable Tips for a Healthy Lifestyle at Work
Give the five tips and strategies below a try if you want to stay healthy at work and support a healthy lifestyle while in the office grinding your day away.
1. Have a water bottle by your desk
The simplest change you can make is to swap that can of soda for a reusable water bottle. Keeping water on your desk is a visual cue that encourages you to drink consistently throughout the day, which helps you stay hydrated and can reduce false hunger pangs.
Proper hydration is critical for cognitive function. A study on cognitive performance and dehydration showed that being dehydrated by just 2% impairs tasks requiring attention and short-term memory. If you’re feeling that afternoon brain fog, dehydration is a likely culprit. Aiming for consistent sips of water can keep your mind sharp and your energy levels stable.
If you have trouble remembering to drink, consider a smart bottle like a HidrateSpark, which glows to remind you it’s time to take a sip. If you don’t have a reusable water bottle, keeping a case of bottled water in the office fridge works just as well.
2. Find like-minded healthy lifestyle people in the office
It’s much easier to stick to your goals when you have support. Finding a coworker who also wants to maintain a healthy lifestyle can be a game-changer. You can motivate each other, share tips, and provide crucial accountability.
Research consistently shows that a strong social support system helps sustain fitness goals. One study even found that exercising with a partner who provides emotional support increases the amount of exercise you do. You’re more likely to take that lunchtime walk or skip the office donuts when you know someone is in it with you.
Beyond a single buddy, you can help build a culture of wellness. Suggest organizing a “Wellness Wednesday” walking group or ask management about corporate wellness programs like Gympass, which provides access to multiple fitness facilities. Even small changes, like replacing a soda machine with a water dispenser or adding healthy vending machine options, can make a big difference for everyone.
3. Keep healthy snacks at your desk that support your healthy lifestyle
When the 3 p.m. slump hits, the vending machine can be tempting. The key to avoiding that trap is to plan ahead. Stock your desk with snacks that provide sustained energy, not a quick sugar rush followed by a crash.
Focus on snacks that are high in protein and fiber, as they take longer to digest and keep you feeling full. This helps stabilize your blood sugar and prevents the energy dips that kill productivity. Great options to keep in your desk drawer include:
- Nut-based bars like KIND or RXBARs
- Individual packs of almonds, walnuts, or pistachios
- Roasted chickpeas or edamame
- Beef or turkey jerky
- Nutrition or protein bars
- Protein powder with a shaker bottle
4. Be sure to get up and move
In my corporate days before starting my own business, I was amazed by how many people stayed glued to their chairs all day. A sedentary lifestyle is a serious health concern often called the “new smoking.” Research shows that sitting for more than eight hours a day with no physical activity is linked to a risk of dying similar to that of obesity and smoking.
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The solution is simple: move more. Getting up periodically improves blood circulation, which delivers oxygen to your brain and helps you stay sharp. I’m a big advocate for using a structured method like the Pomodoro Technique. You work with intense focus for 25 minutes, then take a 5-minute break to get up, stretch, or refill your water bottle. Fitness trackers like a Fitbit or Apple Watch also provide helpful “stand reminders.”
Make it a habit to get up and move whenever you can. Walk over to talk to a colleague instead of sending an email. Take the stairs instead of the elevator. Every bit of movement helps you stay productive and healthy.
5. Make time in your schedule for exercise
If I had a penny for every time I heard someone say they don’t have time to exercise, I’d be retired on a beach somewhere. The truth is, if you want to live a healthy lifestyle, you have to make fitness a priority. This means treating it like any other important appointment in your schedule.
The Centers for Disease Control and Prevention (CDC) recommends adults get at least 150 minutes of moderate-intensity activity per week. That breaks down to just 30 minutes, five days a week, a manageable goal for almost anyone. A brisk walk during your lunch break, a quick bodyweight circuit, or jogging around the building are all fantastic options.
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If lunchtime workouts aren’t feasible, consider “exercise snacking.” This concept involves doing short, 5-10 minute bursts of activity throughout the day. Studies show these mini-workouts can be just as effective as one longer session for improving health and fitness. You can use apps like Peloton Digital or Nike Training Club for quick, effective routines that increase endorphins and make you more productive when you return to your desk.
Healthy Lifestyle at Work FAQs
What’s the best way to handle office snacks and birthday cakes?
Enjoy a small piece to celebrate with your colleagues, but don’t feel obligated to finish it. The key is moderation. Having your own healthy snacks on hand makes it easier to pass on treats that don’t align with your goals.
Can I get a good workout in during my lunch break without getting too sweaty?
Absolutely. A brisk 20-30 minute walk can elevate your heart rate and burn calories without requiring a shower afterward. You can also do simple bodyweight exercises like squats, lunges, and desk push-ups, or use resistance bands for a quick, low-sweat strength session.
Are standing desks really worth it?
Yes, they can be a great tool. Standing desks help reduce your total sedentary time and can alleviate some of the musculoskeletal issues caused by sitting all day, like back and neck pain. The best approach is to alternate between sitting and standing throughout the day to keep your body active and engaged.
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