7 Tips for a Healthier Work Day

Many people spend more hours on the job than they do at home or doing leisure activities. Why not make your work day the center of your healthy lifestyle? Here's how to get started:

1) Add in fitness. Small bouts of exercise throughout the day can add up to real results. Take a walk during your coffee break or fit in a workout on your lunch hour. Get up and stretch often, and try walking to your coworkers' desks instead of emailing or calling them. Learn a few yoga moves you can right at your work station

2) Eat a better lunch. Forget about fast food, microwave entrées, and the greasy burger joint on the corner. Instead, pack your lunch and include fruits and veggies, nuts, yogurt, sandwiches made with whole grain bread and lean proteins, or healthy leftovers from last night's dinner. 

3) Drink better. Limit your caffeine intake and quit your soda habit.  Drink water instead. Carry a water bottle and make a commitment to fill it several times a day. If you must have a caffeine pick-me-up, opt for green tea.

4) Lighten up. Hour after hour in a poorly lit room or under fluorescent lighting can be tough on your eyes, mood, and overall health. Consider investing in a sun lamp to boost your dreary-day blues. Walk outside whenever possible, and add a desk lamp to get better direct lighting to your work area.

5) Take a deep breath. Mini-meditation sessions can help relieve stress or keep it from building up throughout the day. Don't worry if you don't have a perfect spot to catch your Zen. Just close your eyes at your desk for a few moments and focus on deep breathing, or go to your car at lunch and practice a little longer. Even five minutes in the bathroom can reduce stress, clear out the mental cobwebs, and make the rest of your day more productive.

6) Stand up and sit better. People who sit all day are at increased risk for heart disease and obesity.  If you can, try working at a counter or a standing desk for part of the day. Or switch out your office chair for an exercise ball to add some balance and core strengthening exercises to your work life.

7) Feng Shui your desk. Add a plant, a personal item, and a photo to your workspace. The plant provides a burst of eye-soothing color and some extra oxygen. The personal item bring a bit of home to the office and a photo of your loved ones keeps you company throughout the day and reminds you why you work so hard. Feng Shui experts say the personal item should go on the left side of your desk and the photo should go on the right.