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Work is a necessity in our schedule and there is no reason that you have to put your health on hold while you work the 9 to 5. ‚ÄčOffice setting are not the ideal place that offers much in terms of health and fitness but we can make it work. From morning to night, there are always choices you can make that will help you stay fit.

The Morning Routine‚Äč

First thing you can do to start the day off right is to wake up a few minutes early and avoid pushing that snooze button. Waking up early will give you time to exercise, meditate, or get a well balanced breakfast. As soon as you wake up do some stretches to get your body moving. Working out on a empty stomach will help your body burn more fat. Exercising in the morning is also a great idea because it will guarantee that you have time to workout. Often time we mean to workout but our busy schedules get in the way and derail our plans. ‚Äč


Breakfast is the most important meal of the day. It's how we start our mornings and will lay out how the rest of our day will go. Skipping breakfast can cause you to overeat during your other meals and can cause sugar craving. Breakfast is the meal that will give you energy you need to start the day and it should consist of 25% protein, 25% carbohydrates, and 50% fruits or veggies.

Good choices of protein are eggs and greek yogurt. Carbs should be along the lines of wholegrain toast or oats. My ¬†favorite breakfast meal is a yogurt parfait made with greek yogurt mixed with a handful of blue berries and a banana, topped with a serving of granola. ‚ÄčI also love oats with fresh fruit.


Going to work doesn't have to be a stressful traffic jammed experience. In the car make the most of your day and listen to a audio book or some mood-boosting music. If you know that roads are going to be trouble, be sure to plan ahead and leave a few minutes early. When you get to work park in the furthest spot as this will force you to get in extra steps. ‚Äč

At Work

Staying fit at work wont only help you stay health but it can improve your work performance and help you control stress. When you get into work in the morning instead of reaching for a cup of coffee with sugar and creamer go for a warm cup of herbal tea with lemon. Herbal tea has amazing health benefits and is loaded with antioxidants, adding lemon juice will help aid in digestion.

Stay Hydrated‚Äč

Before you start working make sure that you have a filled up water bottle next to you. Drinking water will help to keep you hydrated in dry office environments and help make you less tired. Keeping a bottle on your desk will remind you to keep sipping throughout your day. ‚ÄčPick a bottle that is easy to drink out of and make with quality materials, my favorite brand is Liberty Bottle Works. Their water bottles are fully customizable to match your personality and made in the USA with high quality materials.

Keep Moving

Sitting at a desk all day long is not good for your health. It's important that you take frequent breaks. I recommend moving around at least once every hour. It can be easy to get focused and absorbed by your work so set a calendar reminder every 30 to 60 minutes to get up and move.

Did You Know..‚Äč

Sitting for 6+ hours can make you 18% more likely to die from diabetes, heart disease, or obesity ‚Äč

You can walk to the water cooler, get some fresh air, or anything that gets you out of your seat!‚ÄčSome office workplaces even have gyms in the building to you can schedule breaks to fit in some exercise.

Snack Healthy

Snacking throughout your day can help keep you energies and boost your mood. It can also be a way to reward task completion and become more productive. Healthy snacks can improve overall health, curb cravings and boost brain power. After completing a long or difficult task reward yourself with a healthy snack. Good snack foods include things along the lines of nuts, fruit, veggies, dark chocolate, or greek yogurt. My favorite healthy snack is baby carrots with hummus.

Stay Social

Don't stay confined to your desk or office. Get up and socialize with your coworkers. Talking to your coworkers will help you build relationships and expand your network. It's also a good opportunity to practice positive psychology. Instead of making conversation by complaining, talk about what you are grateful for. Positive energy will feed on positive energy and make you a happier person.

Lunch Habits

Best practice is to pack your lunch ahead of time. Packing your own lunch will ensure that you have a well balanced meal. Practice portion control and choose foods that are packed with nutrients. ‚ÄčAvoid eating lunch at your desk as this confines you to a small area. Go to the cafeteria and have a social lunch with your coworkers.

If you have a long lunch period take full advantage of it and use it to get some exercise. If the weather is nice or for a outside stroll. If you have access to a gym you can fit in a workout. Somedays you simply need to recharge. Take a power nap to boost your energy. Some work places offer access to "wellness" rooms, rooms that are private, comfortable, and dark. If you don't have access to such a room you can go to your car and set a alarm.

‚ÄčNaps can reduce stress and strengthen your immune system. Break up your lunch, if you have 45 minutes you can eat for the first 25 minutes and take a 20 minute nap.

Evening Habits

Once you leave work, leave it. Wrap up what you are doing and do not bring your work home with you. Bring home your work can put a strain on your relationships.After work is a great time to workout and reduce stress that built up over the course of your work day. When it's time to eat, eat at least three hours before bedtime. Otherwise digestion might harm your quality of sleep. Always choose a healthy well-balanced meal.


Prepare for the day head by getting your outfit ready and packing a well balanced lunch. Plan to go to sleep so that you have enough time to get a full 8 hours of sleep. Prepare your body for sleep by shutting down electronics at least 30 minutes before bedtime. Stretching or practicing yoga is also a good way to prepare the body for rest.


December 31, 2020
December 30, 2020

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