12 Healthy Habits to Pick Up at Work

It’s easy to ignore your health while at work. Maybe you’re confined to a chair all day, parked in front of a phone or computer. Or perhaps you’re constantly tempted by the humming candy machine across the hall.

Even with good intentions, incorporating healthy habits into your workday is not always easy. So what’s a businessman or woman to do? First, make your health a priority. This means not skipping meals, fitting exercise into your day, and securing a little ‘me time’.

Remember, healthy habits become habits through routine. Try integrating the following health-conscious practices into each workday.

Via Entrepreneur.com

Via Entrepreneur.com

1. Take a Walk

Desk jobs have their perks, but promoting fitness isn’t one of them. If you sit all day at work, then go home to rest and relax, you’re living a rather sedentary lifestyle. Even if your job requires you to be desk-bound, it’s still possible to fit exercise into your day.

Get up and stretch a few times every hour. Take a walk during your morning break. Do 10 wall pushups every time you go to the bathroom. These things take just minutes, but can have a big impact on your productivity.

Researchers agree. Several studies have shown that a short walk improves energy, mood and overall work performance.

Via Gkfacts.in

Via Gkfacts.in

2. Look Away

Your eyes are one of your most valuable assets. As so, it’s paramount to keep eye strain to a minimum.

Looking at your computer screen for hours on end can cause an abundance of visual symptoms. In fact, 50 to 90 percent of computer users suffer from the effects of computer vision syndrome, a condition resulting from focusing the eyes on a computer or other device for an extended, uninterrupted amount of time.

Give your eyes a break every 15 minutes by briefly looking away from the screen. Look at something around the room or out the window for a minute or two and let your eyes relax. Eyes feeling a little dry? Blink rapidly for several seconds to refresh the tear film.

3. Soak Up the Sun

Sunlight does more than light up our world. It also has healing and health properties. Moderate sun exposure is believed to lower cholesterol and blood pressure, increase oxygen content in blood, cure depression, and build up the immune system.

If that isn’t enough, sunlight can also make your day at work a little brighter. By taking a few minutes of your day to step outside and into the sunlight, you can return to work in a better mood thanks to the release of serotonin in the body caused by sun exposure.

Via What-is-workplace-wellness

Via What-is-workplace-wellness

4. Drink Up

Skip the soda. Water is the best thing you can drink bar none. Consuming more water is also one of the easiest health habits to adopt.

Approximately 60 percent of the human body is composed of water. Each time you sip on H20, you’re helping to maintain the proper balance of fluids, while flushing out dangerous toxins. Water also helps the body to absorb nutrients for better digestion and prevents dehydration.

Increasing your daily water intake is easy. Carry around a water bottle with you throughout the day and leave a filled bottle on your desk. With it in direct sight, you’re bound to drink it. It’s human nature.

Via Organize4results

Via Organize4results

5. Get Organized

Piles of papers. Crammed files. Pens thrown about. This is the quintessential desk of an unorganized worker.

Having a clean and organized workspace is not just important for your professional image, it can also impact your health.

Let’s start with your physical health. Stacks of books and other materials can collect dust, pollen and lint, which create breathing hazards. Leaving empty food and candy wrappers can attract disease-carrying vermin.

How about your emotional health? A cluttered workspace can cause your productivity to plummet, your efficiency to drop, and your mood to shift. At the end of the day, all these things cost you time and money.

Via Dfwunleashed

Via Dfwunleashed

6. Stop and Refresh

It doesn’t matter where you work, what you do, or how much you love your job – everyone needs a break. Keep your workspace positive by stopping to de-stress and refresh throughout the day.

Everyone has different ways they relax. Maybe you like to meditate. For some a brief session of yoga works to calm the nerves and open the mind. When all else fails, just sit back, close your eyes, and clear your mind of anything negative.

Once you’ve recharged, you’ll be able to return to work at peak efficiency.

7. Talk It Out

While gossiping in the workplace can quickly turn into a bad habit, healthy conversation between colleagues can foster beneficial relationships.

While it may seem natural to only want to talk about work while at work, discussing your personal life can promote happiness through friendship. Strike up a conversation about food, sports or family. Steer clear of certain topics that could cause controversy, such as religion, salaries or politics.

Of course, you’ll want to keep the non-work-related conversations limited to breaks.

Via Littleadvices

Via Littleadvices

8. Fuel Your Body

Nutrition is just as important in the workplace as it is at home. Regular balanced meals promote weight management, reduce the risk of developing high cholesterol, high blood pressure and Type 2 diabetes, and enhances energy.

Consider having your next workplace meal with a colleague. One study suggests that employers may see a jump in productivity if they encourage their employees to eat meals together.

Food essentially acts as fuel for your body. To keep the machine going strong, you need to feed it a sound diet of fresh fruits, veggies, lean proteins, and heart-healthy fats.

To keep your energy levels up and fatigue down, don’t skip meals. If you’re constantly in a state of utter hunger when you get home from work, you may also want to consider having a light snack in the afternoons to tide you over and deter visits to the drive-thru.

9. Watch Your Posture

Sitting and slouching is an inevitable job hazard for many workers. At the end of the day, your back, neck and shoulders may pay for your poor posture.

Good ergonomics is key in the workplace. This means adjusting your chair to reduce strain on your back. Make sure that your wrists and forearms create a right angle with your body when typing on a keyboard or performing desk work.

When in a seated position, your feet should rest flat on the floor. Your computer screen should be eye level and be as anti-glare as possible. Keep your keyboard four to six inches away from the edge of the desk, and position your mouse as close as possible.

Make your work environment work efficiently for you by placing frequently used objects, such as your writing utensils, stapler and phone, within easy reach.

The LIVE WELL 360 ACCEL Fitness Bag

The LIVE WELL 360 ACCEL Fitness Bag

10. Bring Your Gear

It’s easy to blow off the gym when you’re not prepared to go. Bring your workout gear to work with you and you can scratch that excuse off the list.

Choose a high-quality workout bag large enough to hold all the essentials, like one of our popular LUXX bags.

Next, fill it with everything you might need at the gym, including an extra set of clothes, a good pair of sneakers, a refillable water bottle, protein-rich snacks, a microfiber towel, and of course your music-loaded smartphone or device to power through your workouts.

11. Limit Caffeine

Most of us have a love/hate relationship with caffeine. Sure it’s great in the morning and afternoons when you need a little pick-me-up. The downside? Too much caffeine can give you the jitters. As the effects of caffeine wear off, fatigue is likely to overwhelm you.

While quitting coffee or pop will give you more consistent energy levels throughout the day, not everyone can go through life without their morning cup o’ joe.

If you must consume caffeine, limit your intake at work. For the average healthy adult with no medical problems, the recommended daily allowance of caffeine is 300 mg to 400 mg per day if consumed without any ill effects.

This amount is equivalent to four 8 fl.oz. coffees, 5.2 shots of espresso, 11.7 12 fl.oz. Cokes, two 5-Hour Energy shots, or five 8 fl.oz Red Bulls.

12. Get Some Z’s

Sleep is oh-so important to our health. Unfortunately, most of us don’t get enough of it.

Sleep deprivation can have a slew of adverse health effects, including cognitive dysfunction, memory problems, moodiness, depression, weakened immune response, weight gain, high blood pressure, and increased risk of cardiovascular problems.

When possible, take a power nap at work to restore your mental alertness and boost your energy, creativity, memory, and cognitive skills.

What exactly is a power nap? It’s described as a short nap during the day that lasts for approximately 10 to 20 minutes.

During this short spurt of sleep, the brain goes through a light sleep and the individual wakes before moving into a deeper sleep. This is crucial to avoid developing a sluggish or groggy feeling associated with a deeper state of sleep.

Final Thoughts

Have you ever stopped to think about how your worktime habits could be affecting your health? If not, you may want to consider adjusting your workweek habits to better benefit your health. By incorporating a few simple healthy habits, you’ll likely discover new-found energy, a positive change in your mood, and an overall increase in wellness. Sure, you may still hate waking up at the crack of dawn to go to work, but at least you’ll feel healthier and happier doing it.

26 Unconventional Ways To Get In The Best Shape Of Your Life

By Tommy B.

Even the most dedicated of gym people likely only spend 5-6 hours a week in the gym doing physical training – and that’s a lot. The average of gym goers is around 2.5 – which is minuscule to the 168 hours we have in a week.

That means what we do outside of the gym in daily life matters, and it matters a lot when we’re pushing to create new results, break plateaus and looking to look and feel the part.

Fitness makes life better, that’s hard to argue.

What it does for our self-esteem, energy, the way we connect with others and of course the physical benefits are countless.

By using unconventional methods that we’re detailing below, you can stack up an impressive amount of results without being in the gym.

Via Adrants

Via Adrants


I’ve been relegated to the last possible person anyone wants to drive somewhere with, particularly to watch a movie or go grocery shopping.

Why? I park as far as humanely possible, especially when I know I’m going to carry something in the process.

Use this technique to add in steps and fat burning to your day, especially if you live somewhere that requires a car – this will add up in a major way.


Cold showers are an amazing way to start your day with energy (trust me, it’s like a natural caffeine shot) and due to your body being shocked by the cold and needing to raise temperature quickly, you’ll increase your metabolic rate.

If you’re feeling super intense, check out the Whim Hof method that uses cold therapy to increase fat loss and build an unbreakable immune system.


Although not as controversial as it once was, intermittent fasting still sounds crazy to most people.

In a nutshell, it involves not eating any food for up to 16-20 hours per day to stimulate fat loss and increase secretion of hormones that keep us lean and fit.

Even a planned fast every couple weeks can have tremendous benefits, but do your research ahead of time.

In this article, John Romaniello details the 4 main ways to make this happen.

Via Gadgetreview

Via Gadgetreview


Work a traditional 9-5? The latest research on sitting is astounding and points to increased weight gain, low energy, tight muscles and lower back pain.

Stand up desks will increase blood flow, circulation, vitality and naturally raise the energy of your body, stimulating your metabolic rate.


Spices not only add amazing flavor to virtually any meal, they can boost your metabolism, increase your fat burning rate and build up your immune system.

Even if you’re not traditionally a fan of it, start incorporating it into your meals with spices such as cayenne pepper.

You’ll start building your tolerance for them and notice the effects on how they make you feel.


Starting your day off with a mix of powerful super-foods, along with greens – is not only a great way to boost your immune system and overall health but promote fat burning activities.

Some of my favorite ingredients include: pea protein, chia seeds, cacao nibs, cayenne, ginger, greens, turmeric and more.

Via Fitwithmeshelby

Via Fitwithmeshelby


Jogging, as described in Anchorman — or even medium intensity exercise (including long circuits) can have a negative impact on body composition due to the release of high levels of cortisol.

Hormones are all about balance and the right amount of each, which can easily be manipulated through lifestyle, nutrition and how we train our bodies.

Instead of going on that 30-minute jog, find a hill and do some sprints or hop on your gym’s bike machine. Go hard for 10-15 seconds, rest a couple minutes and repeat until you can’t anymore.


The benefits of meditation are endless but they also include rebalancing our emotional stress, lowering cortisol and impact our bodies on a cellular level.

Meditation is a practice and there’s no right or wrong way to do it.

Start simple with a few minutes and make it non-negotiable, even on weekends or family vacations.


Ladies, I’m looking at you. After years of running gyms and online programs, I’ve noticed it’s the ladies who are the ones who cut calories to a point where they are depleted.

Think about this from an evolutionary perspective: our bodies, without knowing when the next meal is coming, want to keep as much fat on us as possible just in case.

When you are sending this signal all the time, the fat burning processes naturally stop.

Remember, with fat loss we want to eat as much as we can while still burning slow, consistent fat – hopefully that makes sense.


One of the super fun things you can do to increase your activity is to make fitness related bets with your friends.

Instead of dinner bets, go for 50 burpees instead – or whatever you love doing. You can have them pay for your next spinning class or buy the next healthy smoothie.

Via Thelingeriejournal

Via Thelingeriejournal


Got a business meeting or a hot date? Ditch the usual drinks and dinner and sweat together – this will not only get both of you healthier but we all know what happens after a workout.

We’re more level-headed, inspired, feel clearer and open. Hit a class or workout instead and meet after with a delicious healthy smoothie…win-win.


Cleaning isn’t necessarily fun to me, but I’ve made it fun – and used it to shed more calories.

Pump up your favorite tunes and podcast, set a clock and see how long it takes you to clean your place.

It’ll be fun, plus the intense scrubbing and clock will keep you moving and it’ll feel like a pseudo-workout once you’re done.


If I ever don’t get an aisle seat on a plane, I feel bad for that person. That means I’ll be getting up at least 10 times, because I’m super hydrated.

Hydration is simple, yet often overlooked – front load it, and have most of your day’s liquids before 6PM to avoid interrupted sleep.

The fact is more than 75% of people walking around are dehydrated and your body halts all fat burning once you reach this state.

If you’re thirsty, it’s too late.


Dancing is not only a great way to have fun and experience life, but to burn tons of calories in the process.

Building body awareness, agility and physical confidence are part of the endless benefits.

Maybe it’s a live music show or a night out on the town – regardless, own the dance floor.


Got a long drive ahead of you?

Strategically plan to stop every 45-60 minutes for some fresh air or even a quick circuit of air squats, pushups and lunges.

Your hips will thank you, you’ll see an uptick in energy and feel amazing once you arrive at your destination.


You just traveled across a huge number of time zones and want to pass out upon arriving – don’t.

An amazing cure for jet lag is to get your body moving – even a 10 minute, intense workout will usually cause a faster adaptation to your new time zone and wake you up feeling more refreshed.

Via Doctoroz

Via Doctoroz


The bedroom should be for only two things – pure rest and well, you know.

Make sure you’re setting time aside for connection – and in the process, burning some extra calories and setting off a cascade of powerful hormones.


Fitness apps and tracking devices have made fitness into a game where you can track steps, calories burned and everything in between.

This increases accountability and wanting to create new ways to add 1,000 steps to beat your best friends.

Use these apps to keep you dialed in on a daily basis.


Coffee lovers will love this one, that’s for sure.

Make sure to have your caffeine without all the usual, unhealthy additives such as sugar, cream and flavoring (always check nutrition facts on pre-made drinks too).

However, caffeine will boost your metabolism and helps mobilize fat tissue at a faster rate than without it.

Additionally, it can curb normal appetite cravings so use it wisely!

Via Energygrrl

Via Energygrrl


For most people, music can be an inspiring tool to get them to work harder, faster and more focused during workouts.

Creating the perfect training playlist when you hit the gym will make you more efficient, pumped up and excited to train.


Having a delicious summer cocktail? Good for you.

Add in some seltzer which will improve the rate of alcohol absorption (meaning you’ll need less empty calories to feel good) and the lime will blunt insulin response, signaling less fat storage from the alcohol.

Have you tried the NorCal margarita?


Agave sounds healthy – but your body will treat is just like any other sugar, causing a high insulin response.

If you’re getting a smoothie, Acai bowl or anywhere else where agave is plentiful, go without and save yourself the extra calories and fat storage.


Craving food at night? It happens to most people and they can come on quite strong, adding 300 calories a night, which adds up big time.

A great way to curb cravings is to have some BCAAs’ – powdered branch chain amino acids that have been proven to signal satiety and keep you from grabbing whatever’s around before you go to bed.


Although less controversial, most people still shy away from fats – even the high quality ones.

Proper use of high quality fats such as raw nuts, avocado, MCT oil, coconut oil and more will keep you satisfied longer plus provides a direct hit of raw energy due to the way it’s digested.


Research has proven that sitting down for hours at a time is not only terrible for our bodies, but lowers our productivity in major ways.

Set alarms every 45-60 minutes to walk up and down stairs, crank out some pushups or simply get some fresh air.

If you do 3-4 of these every day you’ll feel happier, more connected, increase your workflow and look and feel better too.

Via @frances_elizabeth22

Via @frances_elizabeth22


One major psychological hack for improving your fitness and fat loss goals is to buy some new gym swag that makes you feel and look the part.

Investing some money into your fitness wardrobe will inspire you to, you know, make good use of it.

Our fitness bags can have the same exact effect, designed for people just like you.


Well, there you have it.

Remember: what you do outside of the gym, while seemingly small – adds up in a major, major way.

The above activities over the course of a year and that can easily be the difference between losing those last, stubborn annoying 10 pounds of fat that seem to creep up year after year.

What’s one thing you can incorporate starting today? Post below and share with your friends.

Eating Out While on a Diet: How to Stay on Track

By Brandy D.

If you’re trying to improve your health by following a diet or meal plan, you already know how important it is to prepare and cook meals at home. However, dining at your favorite restaurant doesn’t have to sabotage a healthy diet.

Eating out on occasion won’t sway your weight loss goals if you pick your menu items carefully. A new study published in the Journal of the American Academy of Nutrition and Dietetics found 92 percent of the 364 restaurant meals reviewed from both chain and non-chain restaurants to have exceeded the recommended calorie requirements for a single meal. To stay on track, you must resist temptation.

It is possible to resist ‘bad’ foods in favor for more nutritious options. Follow these tips for success.

Via divynenhealthy

Via divynenhealthy

Don’t Go Hungry

It makes sense. You’re starving and don’t feel like cooking, so you head to a local eatery. Your stomach is grumbling so you order the best-sounding thing on the menu. Triple Stacked Burger smothered in extra-sharp cheddar? Yum. A side of fries? Why not. Before you know it, only the greasy remnants of your dinner is left on the plate.

Many people choose to skip a meal and go hungry before eating out to ensure that they get their monies worth. Unfortunately, if you show up to the restaurant half-starved, you’re likely to overeat.

One easy way to prevent over-indulging on a heaping burger or hefty plate of chicken wings is to eat beforehand. Maintain your regular eating habits and avoid skipping meals if possible. If you’re hungry before arriving to the restaurant, consume a healthy snack before you go, like a low-calorie yogurt or piece of fresh fruit.

Via Thecollegehelper

Via Thecollegehelper

Know Your Options

Sitting down in a restaurant without a game plan often results in rash decision-making. Make an informed choice by doing your research prior to ordering. Use your smartphone to look at online menus and pick what you’re going to eat before you go. Use your smartphone when you get hungry on-the-go to locate healthy food options.

There are numerous free apps available that can help you find menu items that meet your diet requirements. Whether you’re looking for organic, gluten-free, vegetarian, raw, paleo, or just low-calorie options, it’s easy to find delicious and nutritious restaurants and menu items that meet your needs. Here are a few excellent (and free) apps to try.

  • HealthyOut – This healthy restaurant nutrition guide connects you with healthy meals from local restaurants in your area. Use filters such as low fat, low calorie, heart healthy, or high protein. You can also search by popular diets like Atkins, Paleo, and South Beach.
  • Find Me Gluten Free – For individuals on a gluten-free diet, this app is a lifesaver. View local establishments who cater to the gluten-free community, read reviews, see gluten-free menus, and get directions directly to the business.
  • Zomato – Zomato is essentially a restaurant finder, allowing you to discover new places to eat in your city. There’s other perks too. The app also allows you to browse restaurant menus, user reviews, and photographs from various eateries.
  • Food Tripping – Trying to avoid fast food? The Food Tripping app is designed to locate the closest farmers’ markets, juice joints and healthy eateries.
  • MyFitnessPal – If you’re eating at a chain restaurant, there’s a good chance that the menu item you choose is already in the MyFitnessPal database. Simply choose the item to see its nutritional value, including its calorie content.

When choosing menu items, there’s a few other tips to remember. Avoid foods described as “crispy”, “au gratin” or “rich”. These typically include fried and sautéed items. Instead choose items that are broiled, steamed, grilled, or baked. These types of foods typically contain significantly lower fats and calories.

Via Foodnetwork

Via Foodnetwork

Get More for Less

Who says you have to get an entrée? Instead of chowing down on a large main dish, order two small appetizers instead. By choosing this alternative, you’ll get to sample two different scrumptious dishes and eat less overall.

While ingredients differ from restaurant to restaurant, opt for appetizers that are generally low in fat, such as stuffed mushrooms, baked or broiled chicken wings, or shrimp cocktail without the crackers.

Really want to avoid wasted calories? Pass on the breadbasket. If the sight of buttery buns is too much for you, simply ask the waiter not to bring any bread to your table.

Personalize It

Salad doesn’t have to be slathered with blue cheese. You can choose to drink plain water instead of soda. No one is forcing you to eat dessert. In short, don’t be afraid to customize your meals when eating out.

There are many ways you can personalize your order to better stay on track with your diet. Opt to have your sauce on the side, allowing you to choose how much you actually eat. Instead of white bread, rice or pasta, ask the restaurant if they serve a whole grain alternative. Of course, choosing a low fat option of any food is the wiser choice.

Here are a few tips to help you make healthier choices:

  • Stick with a single hamburger patty – just say no to double and triple stacked burgers.
  • Avoid calorie-rich toppings, such as extra cheese and bacon. To add extra interest to your meals, add ‘good’ toppings, such as tomatoes or pickles.
  • Go meatless. Most restaurants have meat-free burgers and sandwiches, such as a veggie burger or good old fashioned grilled cheese.
  • Choose from the kid’s menu. Kid-size portions are generally smaller and therefore have less calories.
  • Go easy on the ‘special sauces’, as most are loaded with sugars and fats. If you need sauce, put it on the side.
  • Be wise when choosing sides. Standard side dishes like mac n’ cheese, baked beans and mashed potatoes are high in calories. Instead, choose healthier sides like corn, green beans or steamed veggies.

Practice Portion Control

Portion control is essential when trying to maintain a healthy lifestyle. To determine proper portion size, you must understand how much a serving size of food is, and how many calories each serving contains. When eating, sticking to healthy portion sizes is hard, as most restaurants serve up huge portions of food to satisfy hungry customers.

The good news is you can use portion control when eating out by exercising a few simple practices. Instead of trying to eat those colossal heaps of food on your own, share your meal with a friend or significant other. By splitting a meal, you can save on both calories and money.

Another easy tip? Save a portion of your meal to bring home. By taking home a doggy bag, you can avoid overeating and you’ll have a prepared meal available for when you get hungry later on.

Via Scratchcateringservices

Via Scratchcateringservices

Rethink Your Salad

Salads are supposed to be good for you, right? Well, that’s not always the case. When kept basic, a green salad produces a punch of protein, magnesium, calcium, dietary fiber, and vitamins A, C, K and B6. Unfortunately, many restaurants create unhealthy salads covered in fattening dressings, croutons, bacon bits and cheese.

For a healthy salad, fill your plate with fresh veggies, greens, chickpeas, and other nutritional options. Skip the regular dressings in favor of a low-fat variety or just a squeeze of lemon juice for flavor.

Via Rebeccasaw

Via Rebeccasaw

Avoid Temptation

Southern fried chicken. Grilled bacon and cheese. New York Style Cheesecake. Enticing isn’t it? Restaurants know how to draw people in by choose descriptive adjectives to name and describe their menu items. Terms like “juicy” and “creamy” make ordinary foods sound more delicious.

In a controlled survey conducted by the Food and Brand Lab, results showed that of the 140 diners surveyed, 27 percent were more likely to choose a descriptive menu item over a menu item with an ordinary label. For example, Black Forest German Chocolate Cake sounds better than just Chocolate Cake, and Farm Raised Chicken Breast Pita is typically chosen over Chicken Pitas.

Pay attention to these descriptive menu items the next time you eat out. When you’re able to recognize them, they be less like to sway your better judgement.

Via chooseveg

Via chooseveg

Slow It Down

Did you know it takes about 20 minutes for your stomach to send a message to your brain that you’re full? Eating fast doesn’t allow enough time for your brain to get the message that you’ve eaten enough. Give your brain time to catch up by eating slowly, fully chewing your food, and taking breaks to converse with your dinner mates.

Remember, digestion begins in the mouth. When chewing your food, allow it to fully liquefy before swallowing. If you find that you’re eating too fast, try putting your eating utensils down on the table after every bite of food. Also take frequent sips of water during your meals, as dehydration can mimic the signs of hunger.

Final Thoughts

While challenging, dining out while on a diet doesn’t have to be disastrous. Today, many restaurants offer mouthwatering menu items that are both low-fat and healthy. Don’t stress dining out – embrace it. You can have your cake and eat it too.