4 tips for staying healthy at work


One of the reasons why I love my job is that I get to move my body everyday - but I understand that for many of you, work can be a place where healthy habits fly out the window. Despite the daunting task of making time for self-care, you’ll be much happier and more productive if you do.

By adding these 4 minor tweaks into your working day, you can live a healthier lifestyle without demanding too much!

1. Move your body

Moving your body regularly can help combat the negative effects of sitting down for most of the day. This can be tricky so it’s important to take the opportunity when it presents itself. And by that, I mean: taking the stairs instead of the lift, pacing around the office when on the phone, walking over to your colleague to ask a question instead of hiding behind emails… the list is endless. 

It’s also important to plan your workouts ahead of time, like on a Sunday before the week begins. Often, exercise gets categorised as a punch list item, much like cleaning the house or shopping for groceries. This can lead to poor or limited results. Whether you like to exercise first thing in the morning, on your lunch break or at the end of play, it’s important to take note of what you want to achieve during your sessions. 

2. Walk, run or bike to work

While this won’t work for everyone, your daily commute can be an ideal time to improve your fitness. If you live close to work, walk. If you’re a bit further, try biking. Or if you commute by public transport, get off a stop early and walk the rest of the way. This will amp-up your energy as the hours go by at work, boost endorphins and burns calories from any sweet treats you may have munched on.

3. Drink more water

Drinking water does more than just keep you hydrated. It can improve your level of concentration for an extended period of time and curve cravings too. Start by keeping a water bottle at your desk and set a goal of drinking a certain amount before your lunch break. You can even make your own flavoured water, infused with fresh fruit to mix things up a little! 

4. Pack your lunch and snacks 

It’s a lot easier to reach for unhealthy food at work when you’re hungry and unprepared. Packing your own lunch and snacks will save you a whole lot of money, and encourage you to make healthier choices when hunger strikes. Plus, you’ll know exactly what’s in your meal because you made it!

I have plenty of simple, healthy and delicious recipes on my blog. Cook these up on a Sunday, store in some tupperware, then your lunch is sorted for the week! 

With my one-to-one guidance, you can get on the right track with an effective workout routine, meal plan and overall strategy for achieving your goals. 

Simon Farrar