If you work in an office, you spend most of your day in front of a computer, slumped in a chair and hunched over a keyboard. Odds are, you’re doing this right now as you read this. But the human body isn’t designed to remain stationary for very long, let alone for 8-to-10 hours a day. The result of all that sitting is poor posture, a slowed metabolism, and a bad back.
While frequent stretching breaks are helpful to stave off the effects, your body needs exercise, hydration and proper nutrition throughout the day. I have a couple tricks and tips to help you stay health in the workplace!
Tip 1: Take A Brake for Squats
Why Do This?
When the glutes and hamstring muscles are weak, the back takes a lot of the slack. Squats will strengthen them, which will take some of the pressure off your lower back. Start with a single rep and perfect your form before moving on to more.
How to Do It:
  1.  With your feet shoulder-width apart, bend at your knees and hips to get into a squat; your back should be straight but tilted forward.
  2.  Make sure your butt is sitting back behind you and that your knees don’t too far forward in front of your feet.
  3.  Squat, going slow as you’re able (ideally past 90 degrees)
Pause at the bottom for 2 seconds, then push into your heels. You should feel your glutes contracting as you push up.
Tip 2: Keep Health Snacks at Your Desk
Why Do This?
When that afternoon hunger pains rolls around and you don’t have a health snack in front of you you’re most likely going to hit the closest vending machine. Packing healthy snacks for each day gives you more freedom to worry about your job and less about what is going into your body.
My top healthy snack ideas are:
  • Sliced Up Melon with Cottage Cheese
  • Sliced Up Carrots and Hummus
  • Fruit Bowl of Strawberries and blueberries
  • Apples and Peanut Butter
  • Rice Cakes and Almond Butter
  • Almonds, Pistachios, Trail Mix
Tip 3: Drink Tons of Water
Why Do This?
Make sure you're sipping on water throughout the day, as even just mild dehydration can cause moodiness, fatigue, and problems focusing. For water intake, you ideally should divide your weight in two, and drink that many ounces of water over the course of a day. A professional tip for extra hydration would be to grab some coconut water. It is rich in electrolytes and has no added sugar compared to a Gatorade.
 Tip 4: Ditch The Sugar
Why Do This?
It's tempting to reach for a sugary treat as you fall into the afternoon slump, but they actually can make you feel much worse. Sugary snacks and drinks are not the way to go. Leave those out of your diet, your desk and out of your sight. Instead, fill up on complex carbohydrates like oat meal or whole grain toast. It is found that eating carbohydrate-rich foods can help improve your alertness in addition to keeping you full throughout the day. That way you’re not craving additional empty sugar calories.
Tip 5: Collaborate with Your Coworkers
Why Do This?
It’s easier to pick up healthy habits if you aren’t doing them alone. Ask your coworker to go for a walk at lunch, you can alternate days to bring healthy snacks, challenge them to see who can do the most squats in 60 seconds. Make it so you are being held accountable for your healthy actions. If you know someone is depending on you to be a strong example for them, you are more likely to continue with that habit.
I hope that my tips were helpful! If you need additional help with a personal trainer or you need a nutrition plan made I’ve got you covered!


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