7 Tips for a Healthier Workday

 

When I get together with some of my other Boston lifestyle blogger friends, one thing we can always agree on is that work/life balance is one of our greatest challenges.

Most of us could certainly benefit from changing up our current routine in order to live a healthier lifestyle. If we’re honest, we could eat better, get to the gym a bit more often, and always benefit with a few more hours of shuteye here and there.

Instead of having vague intentions, below are a few concrete tips to help you have a healthier working day.

 

1. The Night Before

Creating a healthy workday starts the night before and that means making sure you’re getting enough sleep. We’re all tempted to stay up for one more episode of our favorite Netflix series, but getting enough sleep will benefit us more than being able to talk about how shocking Johnny’s new hair cut looked over the water cooler the next day (yes I’m aware that is an aged terminology, forgive me.)

Two evenings ago, the co-founder of one of the companies I freelance with extended an offer to get together with a few of the team members that had just arrived in Boston. It was 8:30 and I was already in my pajamas.

Which brings me to the next bit to consider, it’s not all about the quantity of sleep you receive. The quality of sleep is also important:

• Is your room dark enough? If not, think about investing in blackout curtains. I also use a sleep mask each night as I am sensitive to light and it allows me to get in a few extra minutes on the weekends.
• Switch your electronic devices off at least two hours before bed. If you have dimmers, use them as you get closer to bedtime (this helps trick your mind as well and works wonders for me when I need to force myself to hit the hay early.)
• Is your room the right temperature? I know I find it harder to fall asleep when I’m cold but everyone has their preferences they should pay attention to at this crucial time.
• Is your bedding adequate? Do you have the right mattress for your height, build and history of injuries?
• What at about your pillow? Does it suit your preferred sleeping position?
• And of course the most important but a bit of a killjoy; avoid alcohol and caffeine a few hours before you go to bed.

 

2. Waking Up

Research suggests that it is healthier to wake up naturally, as opposed to being woken by the alarm clock. For most of us, this isn’t an easily achieved option.

However there are healthy alternatives. Wake-up lights emulate dawn. They illuminate gradually with increasing light. These lights help to reset your body clock and help you wake up feeling refreshed and alert.

 

3. Breakfast

Ensure you get up in plenty of time to sit down and eat a good breakfast. It is said, that people who eat a healthy breakfast can expect increased concentration and better performance levels (source.) 

Closely related to prep done the night before, I also tend to put together my breakfast and lunch so it’s easy to grab and go in the morning.

If I have the time and am not already in an exhausted heap, I’ll layout the outfit for tomorrow and my gym clothes. This makes things a great deal easier when I’m bumping around pre-coffee at 6am.



4. Stop Depriving Yourself

Maintaining a healthy lifestyle isn’t about depriving yourself. Rather than cutting whole food groups out of your diet, opt for setting limits. A little of bit of what you love does you good long term (and mentally in my opinion.)

If you enjoy good tea and coffee, then it seems fine to include those in your diet. But opt for the good stuff and just be aware of how much you’re drinking. Did you know that coffee is also said to have numerous health benefits?  

I typically drink one cup in the morning and am currently a bit curious about the Ninja that has been popping up on commercials (if any of you have one, please tell me pros/cons in the comments.)

If you don’t have a coffee machine at work, think about the savings you’ll reap by percolating en suite rather than heading to your nearest cafe. Think about your coworkers and which enter the office in the morning with a cup in their hand, they may be interested in contributing to a nice unit.

You can find lot of tips on purchasing an automatic coffee machine online. One cup of fresh, flavorful coffee is better than several cups of instant.

 

5. Take Regular Breaks

Throughout the day, make sure you take regular breaks. If you sit at a desk for most of the day, stand up at least every hour. Stretch a little and walk around. Make sure you take some type of lunch break each day to clear your head and get some fresh air.

One of my fitness wearables allows me to set reminders each hour and even provides a recommended number of steps I should reach each hour.

6. Consider Your Surroundings

We spend a lot of time at our desks and adding a few personal touches like photos of loved ones can often lift our spirits or even remind us of what motivates us each day.

I like to stick with a color palette (currently: gold) and keep things pretty minimal as to avoid reaching the point of distraction.

 

7. Build Exercise Into Your Routine

We tend to exercise regularly if we find an activity we enjoy and the location is convenient. So if you don’t like running, making this part of your exercise plan may lead you to almost immediate failure. 

Stay fit by choosing exercises that you do enjoy. If you’re pressed for time, think about ways of building your workouts into your day. For example, get off the bus a few stops earlier than usual and walk the rest of the way.

If your city has a bike share, elect that as your mode of transportation a few times a week.

The trick to creating a healthier lifestyle is ‘little and often’. Make small changes to your life that are easy to implement. Then make sure they become a part of your routine.

What are some of the ways you take small steps to get healthy?

 

Disclaimer: I am not a health or medical professional so please contact your primary care physician if you are considering making drastic changes to your existing routine.

 

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