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6 Little Swaps for a Healthier Workday

By Ali Struhs
November 19, 2014

Your 9-to-5 job can be hazardous to your new weight loss program. Staring at a computer for 8 hours, hitting up the vending machine for a salty snack, and stressing over tomorrow’s deadline can easily lead to a sedentary lifestyle, making you feel stressed out and run-down by the end of the day. Here are six little swaps to make your workday healthier.

1. Conduct standing meetings
Going from your desk chair to a conference room chair is hardly a healthy way to break up the workday. Instead, choose to have a standing or walking meeting with coworkers. Conduct the meeting while standing in the break room, or for a one-on-one meeting, take it outside for a quick walk around the block.

2. Start a step challenge
A friendly competition in the workplace is a simple way to make everyone’s workday healthier. Using fitness wristbands or step counters, have participants track and record the number of steps on an office whiteboard each day. The first employee to one million steps or the person to track the most amount of steps wins. Just be sure the reward is a healthy prize, like a gift card to a health food store or a month of workouts at a local fitness center.

3. Make easy food swaps
It can be tempting to indulge when your coworker arrives with two dozen donuts or a box of bagels and cream cheese for the office. Stay strong in your resolve to lose weight and to get healthy by making easy food swaps. Instead of a high-calorie bagel, choose a Jenny Craig blueberry mini-loaf, which is high in fiber and protein to keep you from reaching for a break-room snack.

4. Bring your own lunch
In addition to avoiding treats that coworkers bring to work, avoid the pitfalls of eating out for lunch every day by bringing your own food. A salad topped with lean turkey and colorful vegetables or one of the many choices from the Jenny Craig lunch menu are good options to keep your energy up throughout the workday.

5. Take your lunch outside
If you stay at your desk to eat your lunch, you’ll be more likely to mindlessly munch and eat more than you need. When the sun is shining, get some fresh air and take your lunch outside to a picnic bench or patio. Invite your friends from work for a well-deserved break from the office. When the weather won’t cooperate, find space next to a window or in the cafeteria. You deserve a few minutes to eat in peace!

6. Stretch it out
Are you feeling a little stiff after a couple hours at your desk? Make sure you’re taking plenty of breaks to engage in desktop stretches at your desk. Perform neck circles by slowing moving your head up, down, left to right and look side to side. Stretch your arms and fingers by interlocking both hands together while straightening your arms up as high as you can with your palms facing the ceiling. Completing easy stretches can help you feel more energized and ready to tackle your tasks throughout the workday.

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