This article was originally published by Isabela Joyce on The Gazette on Sep, 2024.

It can be difficult to balance a healthy lifestyle and a full-time job, here are some important areas to focus on when it comes to your health at your workplace:

Physical well-being tips for full-time workers

• Standing desk or walking pad. Revolutionize the way employees work with standing or treadmill desks, allowing them to stand or even walk while they work. This promotes better posture and reduces sedentary behavior, enhancing physical well-being.
• Take the stairs. I know it’s easier to take the elevator but it’s a good way to get your body moving and getting your daily steps in.
• Get your co-workers involved in workouts. Exercising together not only will deepen bonds and allow you to get to know the people you work with better, but it’ll also make you accountable for getting the activity you know you should. This can be before work, at lunch, or at the end of the day. The key is to get a group together.
• Stretch. Encourage team members to take short breaks together for a rejuvenating stretch session. This wellness activity promotes physical health, reduces muscle tension, and increases focus and productivity.
• Stay hydrated. Bring a water bottle with you to work to refill as needed. It is a good habit to have to help you stay hydrated.

Nutrition tips for full-time workers

1. Plan and cook your lunches. If you can prepare your lunches and snacks beforehand you will feel more prepared and more inclined to make healthier choices.
2. Eat foods that are high in protein and fiber- Having some carbs during your day is OK, just be mindful of the intake. Too many carbs will make you feel sluggish and may cause you to crash, you can avoid that by eating healthy fats and lean proteins to keep you full longer and give you more energy.
3. Avoid unhealthy sugary food and drinks. Working for long hours can cause you to feel hungry all the time, and hunger can cause low productivity. Instead of opting for fast foods and unhealthy snacks in such situations, eating healthy snacks can significantly benefit you.
4. Healthy snacks can keep you energized and productive throughout your day at work. Stash some of your favorite healthy snacks in your desk drawer and munch on them whenever you feel hungry.

A few ideas for your workplace:

• Wellness challenge. Inspire healthy behaviors among employees with a wellness challenge. From step and sleep challenges to sustainability and mindfulness challenges, provide various options that encourage the adoption of healthy habits.
• Healthy potluck. Plan a potluck where employees can share nutritious homemade dishes. This fosters a sense of community, promotes a culture of health, and offers a chance for colleagues to discover new favorite recipes to recreate themselves.
• Lunch & Learn. Turn employee lunch breaks into an opportunity to learn about a wellness topic like nutrition, exercise, mental health, sleep, etc. Consider inviting a guest speaker from the local gym or nutrition shop, who has expertise on the topic and can provide tips.
• Group walk or hike. This gets team members outside, moving, and talking — boosting mental, pchat, while a hike encourages colleagues to support each other during a more challenhysical, and social well-being. This wellness activity is a great opportunity to stroll and chat, while a hike encourages colleagues to support each other during a more challenging activity.

Isabela Joyce is a certified personal trainer and nutritionist at The M.A.C. She can be reached at IJoyce@the-mac.net