7 Tips to a Healthy Work Environment


break in the office . doughnut on laptop keyboard

Chances are, you spend the majority of your week at work. The office can be can be full of temptations such as donut runs, vending machines, and catered lunches. But there are ways to avoid those temptations and maintain a healthy lifestyle.




Here are some tips:

  1. Take the stairs instead of the elevator. Walking the stairs is a great source of cardiovascular exercise and can strengthen your leg muscles. It’s the perfect recipe for a healthy heart.
  2. Pack your meals and snacks. And bring some extra, to prevent last-minute splurges, in case you have to work late. Preparing your own lunches and snacks gives you greater control over what you eat; you’re more likely to pack healthier foods for yourself than not. An added bonus? You save money because packing is much cheaper than buying!
  3. Take opportunities to stand when presented. Standing up is a great break from sitting all day. Take a “standing break” during routine work tasks, like while organizing papers at your desk or talking on the phone. Or walk over to your co-workers cubical and stand while having your conversation. Standing alleviates back pressure and keeps your day from being completely sedentary.
  4. Make the vending machine a no-go zone. Vending machines are often filled with high processed snacks and sugary sodas. Instead, snack on the healthy food you chose and packed. If you can, avoid walking past vending machines altogether. Like the old saying goes; “out of sight, out of mind.”
  5. Small meals and snacks. Eating small, frequent meals throughout the day is a great way to fuel your body, stabilize blood sugar levels, and prevent overeating. You may find it easiest to have a few small snacks spread throughout the day, rather than sitting down to eat a meal just because it is “time.”
  6. Drink water every hour. This will help you feel more satisfied longer and lessen your snack cravings.
  7. No eating at your desk. Make your desk a food-free zone. Take time to eat slowly and enjoy your lunch in the cafeteria or breakroom.
Alexandra Miller, RDN, LDN

Author: Alexandra Miller, RDN, LDN

Alexandra Miller, RDN, LDN, is a corporate dietitian at Medifast. She has received her Certificate of Training in Adult Weight Management and is also a Certified Kickboxing Instructor. She is devoted to promoting optimal health through a balanced lifestyle based on healthy eating habits, physical activity and a positive relationship with food – especially if it’s the occasional homemade chocolate chip cookies that she just can’t live without. Everything in moderation, right? She supports Medifast customers at every phase of their weight management journey, develops Medifast programs and materials, and champions the Medifast Recipe Library.

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