Workplace Wellness- A Healthier You at Work & Beyond...
Your workplace is where you spend majority of your time and your habits at work can have a major
impact on your health & well-being.
Sure, the office can be full of temptations, right from the vending machine to the special events and
celebrations that tend to come up more often, but you can get your workplace to support a healthy
lifestyle. Here are a few tips on how to do it-
1. Get organized with your meals.
Eating out regularly is not only heavy on the pocket but also on the body causing acidity,
flatulence and weight gain. Ask your health coach for some healthy easy to carry recipes for
lunch. It will help you stay on track if you chart out a weekly menu in advance.
Set aside time for your mid meal snacks and lunch. Do not allow work distractions and stress
get to you while you are eating. If you eat while multitasking, there is a high chance that you
will end up eating more and gain weight.
2. Healthy Canteen options
Office canteens can become health hazard zones if you don’t watch what you eat. You can
request your management to instruct the catering services to keep healthy options in the
canteen like fruits, salads, whole wheat bread, green tea, low fat yoghurt, buttermilk, coconut
water etc. Convince the management that healthy employees are more cost effective and
3. Stay active while you are at work
Take a stroll with your colleagues after lunch. Use stairs instead of the elevator and motivate
others to do the same. Set a reminder on your phone or watch and take short fitness breaks
for two to five minutes every half-hour. Walk around, stretch & roll your shoulders. This is
good for your eyes as well as your posture. Walk up to your colleague if you have to say
something instead of using the intercom. Use the gym facility if available. Park your car a little
away and walk to the office.
4. Find a fitness buddy at work
Take the first step in making your workplace healthy and fit. Share your health goals and
motivate your co-workers to join you in your effort to stick to a healthy diet and workout plan.
5. Keep healthy snacks handy
For times when you are hungry and tempted to reach out to junk food, keep your office
drawers and car stocked up with healthy snack options like dried fruits, nuts, roasted chana,
protein bars etc. This will help you resist the temptation of eating unhealthy and help you stay
on track. Ask your health coach for some healthy snack options available at a supermarket
6. Practice your most assertive and nicest "No, thank you."
Unhealthy temptations are a part of the workplace and a part of life. When you don't want to
eat something, learn to politely say “No, thank you” to your colleagues pushing food on you.
Thank the person and acknowledge the effort and then move on.
7. Out of sight is out of mind
Keep unhealthy and junk food out of sight. Make the vending machine a no go zone by using
an alternate route. When attending meetings in the conference room, keep biscuits, samosas
and colas out of reach.
8. Stay hydrated at work
It is easy to forget to have water when you are sitting in air conditioned offices. This leaves
you dehydrated making you feel tired and sluggish. But, don't wait to feel thirsty. Keep a
bottle of water on your desk and make it a point to sip water at regular intervals. Set
reminders if needed.
9. Healthy Eating at restaurants for client meetings
If you are having a lunch meeting with your client, decide on the restaurant in advance. Ask
your health coach for advice on the healthy menu options available at the restaurant. This will
not only help you eat healthy and stay on track but also leave your client impressed to see
your commitment towards healthy eating
10. Maintain good posture when working on the computer
Proper posture while working at your computer station helps you avoid back pain and eye
strain. Position your adjustable office chair, computer monitor and keyboard correctly so that
you will have the optimum ergonomics and avoid any back and neck related problems.
No matter if you follow one of these tips or all of them, one thing is certain: You have to be
committed, organized and ready to stand up for your decisions to adopt a healthy lifestyle.
While it can be hard at first, don't be surprised if over time, more people join you. Being
healthy becomes contagious once others see your dedication, increased energy and great