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Workplace Wellness Tips (Nutrition & Exercise)


Most of us spend a better part of our days at work or working from a desk at home, so the workplace is a good place to encourage healthy eating and physical activity. Research has established that employees who eat healthy have increased energy and are more productive during the day.

How does healthy eating promote productivity?

Healthy eating has a positive impact on cell development in the brain, and the benefits of keeping a healthy diet are numerous.

  • It helps reduce the level of stress.Studies have revealed that people who maintain healthy eating habits are less likely to suffer from depression or have mood disorders. When you eat healthy food, you can cope better with stress and concentrate on your work better.

  • It helps you be physically and mentally active. Nutrients that are present in our food affect not only our physical but mental health as well. Healthy nutrients improve the brain functioning that allows you to handle work challenges.

  • It helps increase your confidence. Maintaining healthy eating habits reduces anxiety and stress, allows you to think clearly, and keeps you physically fit. As a result, it enhances your confidence. Confident people perform better and achieve more in life.

How poor dietary choices can affect an employee’s work day:

  • Fatigue

  • Decreased mental effectiveness

  • Irritability

  • Lower energy levels

  • Reduced ability to think clearly

  • Decreased ability to perform your job effectively

  • Higher levels of stress and depression

  • Decreased productivity

Workplace friendly nutrition tips:

  1. Pack your lunch. Planning your lunch ahead gives you a nutritious meal and prevents the need to settle for whatever options are available in the nearest fast-food restaurant which may not be necessarily nutritious meals.

  2. Plan and prep meals on Sundays. Things get hectic throughout the week, and if you’re not careful, by Wednesday, you’ll end up finding some excuse not to pack your lunch and spending more money on food during your lunch break. By planning and cooking ahead of time, you eliminate those excuses and solve that problem. Before the work week starts, plan out your menu, and get all of the ingredients you need together. Then, cook everything that can be cooked in advance, and if need be, freeze foods for later in the week. If you have enough containers available, it’s also a good time to pack your lunches for the week so you can just grab your lunch and go in the morning.

  3. Keep a bottle of WATER nearby. Healthy eating isn’t just about the food you consume, but also the beverages. It can be easy to forget to stay hydrated throughout the workday. Also stay away from sodas, added calories, sugar, and fat can be lurking in beverages.

  4. Replace the snack with a health. Instead of having numerous sweets or any other sugary or oily items. Have blueberries/a banana or an apple.

  5. Schedule your lunch. If you find yourself skipping meals and relying on snacks to make it through the day, break the cycle now by scheduling your lunch. This will ensure you can tackle the challenges ahead with a clear mind and feel energized

  6. Be ready to be assertive. The office environment can be full of unhealthy temptations. Deciding to say “no thank you” can be really helpful when you don’t want to indulge. Most people will not take offense at this and when you have practiced ahead of time you will feel more confident.

Workplace exercise tips:

  • Stand up. If you have a traditional desk job that requires you to sit down a lot. Taking a 5-10 min stand break will lower your risk for weight gain and obesity.

  • Take active breaks. Do some stretches during your break. Walk up a flight of stairs, or go for a brisk walk. Some light exercise will give you energy to finish your shift, improve your mood and help you sleep better after.

  • Arm circles. Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height. Move your arms in a small backward circle. Do 20 times in this direction, switch directions, and repeat.

  • Neck Rolls.Relax and lean your head forward. Slowly roll head in a circle one side for 10 seconds. Repeat on other side. Do this three times in each direction.

  • Shoulder Stretch.Clasp hands together above the head with palms facing up toward ceiling. Push your arms up, stretching upward. Hold for 2 to 3 deep breaths.

  • Chest Stretch. Clasp hands behind lower back. Push chest outward and raise chin.Hold for 2 to 3 deep breaths.

  • Torso Twist. Place feet firmly on floor and place one hand on the back of your chair. Exhale and twist your upper body toward the arm on chair back, using your other hand to press against your leg for leverage. Hold for 2 to 3 deep breaths and repeat on other side.

Please note that, nutrition changes are the key to long-term success leading to a healthy lifestyle and it is a gradual process. However, you will likely notice even the smallest changes when it comes to your productivity levels over time.

Thank you very much for taking time to read.

96 views2 comments


Sandra Poteat
Sandra Poteat
Feb 23, 2022

I don't have to go to the doctor just read your tips and stay fit and in shape, you are.the man. I'm proud of you.SFTCP


Great article! Super Helpful tips for balancing a healthy work life 💪🏽

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