Most of us have full-time jobs that take up a significant part of each day, making it hard to find as much time to work out as we’d like. Many of my friends, family members and clients have voiced their wishes to try to incorporate things into their work day that would help keep them on the path toward health and wellness. These things may be small, but every little bit counts.
So here, courtesy of the Colorado Department of Public Health (special shout out & thanks to my friend Colleen for sending this along) are some suggestions about how to boost your workplace wellness and incorporate healthier habits into your life. Whether you’re new to fitness or are a seasoned vet, this chart has something for you.
The key is taking small, achievable steps toward change. Don’t bite off more than you can chew. Make one small change this week, stick with it all week & next week do a little something more! I do this every Monday and call it my Monday Makeover.
Small steps to a healthy, happier you:
So here, courtesy of the Colorado Department of Public Health (special shout out & thanks to my friend Colleen for sending this along) are some suggestions about how to boost your workplace wellness and incorporate healthier habits into your life. Whether you’re new to fitness or are a seasoned vet, this chart has something for you.
The key is taking small, achievable steps toward change. Don’t bite off more than you can chew. Make one small change this week, stick with it all week & next week do a little something more! I do this every Monday and call it my Monday Makeover.
Small steps to a healthy, happier you:
| COMMIT TO SIT LESS Take the stairs Stand in meetings Conduct walking meetings Make conference calls/webinars active. Perform desk stretches COMMIT TO HEALTHY FOOD CHOICES Eat away from your desk Eat more fruits and vegetables Eat out less | BeginnerBegin with 1 flight per day. Add a flight each week to advance. Begin by standing for 5 minutes. Increase minutes when this is no longer a challenge. Start a meeting with 5 minutes of walking or walk around the hallway once. Alternate between standing and sitting or do some chair stretches. Make a mid-afternoon appointment on your calendar to stretch for 5 minutes. BeginnerAt least 1 day a week, eat away from your desk. Add a fruit or vegetable to a snack or meal daily. Bring your lunch at least 1 time per week. | IntermediateClick here Take the stairs at least twice a day.to edit. Stand for half of the meeting time. Participate in at least 2 walking meetings per week. Use hand weights or resistance bands and do some strength training exercises. Take 2 5-minute stretch breaks every day. intermediateAt least 3 days a week, eat away from your desk. Eat at least 5 fruits or vegetables daily. Bring lunch at least 3 times per week | AdvancedAlways take the stairs (no exceptions). Balance on one leg, do calf raises, etc to make standing more challenging. Participate in walking meetings every day (when feasible). Do whole body exercises such as squats, calf raises, and lunges. Do a stretch every hour. AdvancedEat away from your desk daily. Eat at least 10 fruits or vegetables daily. Only eat out on special occasions. |
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