Fitness at Work
Sometimes it’s not possible to find time for fitness, especially if you spend long hours at work. But even if you have a “desk” job, there can still be ways to include fitness and nutrition in your day. Here are some suggestions:
- Try using half your lunch break to go for a walk.
- Try using stairs instead of elevators; stand while talking on the telephone; walk down the hall to speak with someone rather than using the telephone.
- Take time during the day to stretch and move around, something that can also help to avoid strain on your back.
- Team up with co-workers to start a recreation league at your company or form a sports team to raise money for charity events.
- Stay at hotels with fitness centers or swimming pools while on business trips.
- Work out before or after work to avoid rush hour traffic or drop by for a noon workout.
- Schedule your exercise time on your business calendar and treat it as any other important appointment.
- Get off the bus a few blocks early and walk the rest of the way to work or home.
- Buy a Stability Ball and use it as your seat for 1 hour a day.
Nutrition at Work
As for nutrition, if your workplace gives you access to a microwave oven, you may find that frozen foods offer an easy and quick way to get your meal. But you may want to keep in mind some of these suggestions:
look for frozen dinners that have less than 15 grams of fat and 800 milligrams of sodium
add a salad or vegetable, since frozen meals tend to provide less than one serving of vegetables , always add protein to the salad (egg white, cheese, nuts)
add a glass of skim milk or yogurt to increase calcium
You might also consider preparing food the night before so it’s all ready to go the next day. A healthy lunch that includes the right amounts of protein, carbohydrates and fats can give you the energy to get through your busy day… without the excess calories that can cause health problems down the road.