You worked hard to get beach ready for your summer vacation – so don’t give up those healthy habits now that you’re heading back to the office. Check out our top 10 tips for keeping yourself happy and healthy as you swap beach chairs for office chairs.
Get a good nights sleep
It can be hard to get back into the routine of early morning alarms after a summer of shamelessly hitting the snooze button – but once you do, your body will thank you for it. Make sure you get at least 8 hours sleep every night, as lack of sleep for an extended period of time is associated with higher blood pressure, not to mention poorer focus that will make it even harder to adapt to being back at work.
Walk or bike to work
Start your day with a healthy commute – walking or cycling can be great, heart-healthy ways to get to work instead of driving. If you take public transport, get off a few stops early and walk the rest of the way. If you drive to work, you can build in exercise at the beginning of your day too – simply try parking at the far end of the parking lot!
Keep hydrated
Drinking more water has a number of benefits – it helps energize your muscles, keep your kidneys functioning effectively and make your skin clearer and brighter. Drinking a glass of water is also a good way to stave off afternoon hunger – ultimately making it easier to make healthier snack choices. Try labelling your water bottle with time goals to remind yourself to drink enough water throughout the day.
Take the stairs
Even if your office is on the ground floor, chances are that you still encounter several flights of stairs throughout the day, whether during your commute or on the way to chat to a co-worker. If you swap the elevator for the stairs you can squeeze in a bit of extra exercise without needing to make time for the gym – stair climbing is a great way to burn a few extra calories and get your heart pumping throughout the day.
Pack a lunch
Bringing your own healthy lunch can save both money and calories – try cooking an extra portion of a heart-friendly dinner such as chicken breast and roasted vegetables, which makes an easy, stress-free work lunch for the next day. You can even keep the spirit of traveling alive throughout the year by sampling healthy cuisine from around the world – why not try some new, exotic recipes? Get inspired with our healthy habits around the world.
Take a break
Take time throughout the day to give your mind a break. This will boost your energy and focus and make you more productive when you return to the task at hand. If you work at a computer, it’s even more important to take regular breaks from your screen to reduce the strain on your eyes.
Manage stress effectively
Many of us have stressful, fast-paced jobs that can put our minds and bodies under a lot of strain. Stress is a part of everyday life, but effective management techniques can make life much easier. Whether it’s the occasional massage, quality time with your loved ones or settling down to watch a good movie, find what works for you and make time for it.
Walk around your office once an hour
If you start to feel stiff or sore throughout the day while you are at work, listen to what your body is telling you! Stand up and walk around for a couple of minutes – not only will you stretch your legs, but it will give you both a mental and physical break and a refreshed perspective for when you get back to your desk.
Stretch it out
If you work at a computer, you may find that your neck or back gets stiff throughout the day – so take the time out for a walk to loosen those tight muscles. Stretching allows you to get a quick recharge, keeps your blood moving and keeps muscles warm and limber.
Limit your caffeine intake
Some studies have found links between heavy caffeine consumption and heart disease – and additives such as cream, sugar and artificial sweeteners are certainly not heart-healthy either. Limiting your caffeine intake not only ensures you get adequate sleep, it helps your body relax too – making going back to work even less stressful.
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