Difference between revisions of "Keep Yourself Healthy at Work"
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#*You might even consider an unconventional way of exercising on your way to work, such as kayaking down a river to get to work or skateboarding to work. | #*You might even consider an unconventional way of exercising on your way to work, such as kayaking down a river to get to work or skateboarding to work. | ||
#Bring a change of workout clothes and go directly to the gym after work. If you go home first, you might be tempted to stay at home and skip your workout altogether. Starting your workout routine at the end of your workday might give you more motivation to exercise and for a more consistent routine. | #Bring a change of workout clothes and go directly to the gym after work. If you go home first, you might be tempted to stay at home and skip your workout altogether. Starting your workout routine at the end of your workday might give you more motivation to exercise and for a more consistent routine. | ||
| − | #*Or, you might consider hitting the gym before you go to work in the morning. Studies have shown that you can burn more calories throughout the day by exercising in the morning. However, it is also important to choose a time of day that will work for you so you are more likely to stick with your routine.<ref> http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/When-Is-the-Best-Time-of-Day-to-Work-Out_UCM_438922_Article.jsp#.V_ZG5uArLIU</ref> | + | #*Or, you might consider hitting the gym before you go to work in the morning. Studies have shown that you can burn more calories throughout the day by exercising in the morning. However, it is also important to choose a time of day that will work for you so you are more likely to stick with your routine.<ref name="rf1"> http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/When-Is-the-Best-Time-of-Day-to-Work-Out_UCM_438922_Article.jsp#.V_ZG5uArLIU</ref> |
#[[Set Realistic Goals|Set realistic goals for yourself]]. Getting healthy is a big goal and it can include many things. Try to take some time to identify the individual goals you are working towards, such as losing 10 pounds, improving your mile run time, or simply eating fewer unhealthy foods. | #[[Set Realistic Goals|Set realistic goals for yourself]]. Getting healthy is a big goal and it can include many things. Try to take some time to identify the individual goals you are working towards, such as losing 10 pounds, improving your mile run time, or simply eating fewer unhealthy foods. | ||
| − | #*Make sure that you set [[Set SMART Goals|goals that are SMART]]. This means that your goals are specific, measurable, attainable, realistic, and time bound.<ref>http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048224</ref> An example of a SMART goal might be something like, “I want to lose 10 pounds over the course of the next eight weeks.” | + | #*Make sure that you set [[Set SMART Goals|goals that are SMART]]. This means that your goals are specific, measurable, attainable, realistic, and time bound.<ref name="rf2">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048224</ref> An example of a SMART goal might be something like, “I want to lose 10 pounds over the course of the next eight weeks.” |
#*Seek support from your friends and family as you work towards your goals. Let them know that you are trying to be healthier at work and ask for their support. | #*Seek support from your friends and family as you work towards your goals. Let them know that you are trying to be healthier at work and ask for their support. | ||
#Stay fit during the work day. Some jobs have more flexible work hours, allowing employees to take longer breaks if the time is made up during the shift. | #Stay fit during the work day. Some jobs have more flexible work hours, allowing employees to take longer breaks if the time is made up during the shift. | ||
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#*Know the break time policies at your place of work. Ask a supervisor if you're not sure. Follow them and don't abuse them. | #*Know the break time policies at your place of work. Ask a supervisor if you're not sure. Follow them and don't abuse them. | ||
#*Take a walk whenever you get a break. Create different routes in the corridors of your building or outside if the weather is nice. | #*Take a walk whenever you get a break. Create different routes in the corridors of your building or outside if the weather is nice. | ||
| − | #*If your break time is limited there are exercises that you can do at your desk.<ref>http://www.lifehack.org/articles/lifehack/29-exercises-you-can-do-at-or-near-your-desk.html</ref> Stretch out your limbs. Shake off the fatigue. Get your blood flowing! | + | #*If your break time is limited there are exercises that you can do at your desk.<ref name="rf3">http://www.lifehack.org/articles/lifehack/29-exercises-you-can-do-at-or-near-your-desk.html</ref> Stretch out your limbs. Shake off the fatigue. Get your blood flowing! |
#Relax, don't tense up. If your job involves intense physical or mental activity, take time to unwind. Stepping away for a few moments can help calm and re-focus your mind on the task at hand. | #Relax, don't tense up. If your job involves intense physical or mental activity, take time to unwind. Stepping away for a few moments can help calm and re-focus your mind on the task at hand. | ||
#*Periods of high stress are when we often fall back on bad habits. Resist the urge to cope with caffeine, a cigarette, or sweets. All three will only serve to keep you wound up. | #*Periods of high stress are when we often fall back on bad habits. Resist the urge to cope with caffeine, a cigarette, or sweets. All three will only serve to keep you wound up. | ||
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===Maintaining a Healthy Diet=== | ===Maintaining a Healthy Diet=== | ||
| − | #Learn to count calories. Calorie counting is not a diet, but a way to keep track of the amount of energy that comes from food and the amount of energy used by your body.<ref>http://www.choosemyplate.gov/men-and-women</ref> | + | #Learn to count calories. Calorie counting is not a diet, but a way to keep track of the amount of energy that comes from food and the amount of energy used by your body.<ref name="rf4">http://www.choosemyplate.gov/men-and-women</ref> |
#*There are several ways to [[Count-Calories|count calories]]. Many fitness websites and apps have built-in calculators to help you. | #*There are several ways to [[Count-Calories|count calories]]. Many fitness websites and apps have built-in calculators to help you. | ||
#*If daily calories from food total more than the daily number of calories you burn, you may be gaining weight. | #*If daily calories from food total more than the daily number of calories you burn, you may be gaining weight. | ||
#*If daily calories from food total less than the daily number of calories you burn, you will probably lose weight. | #*If daily calories from food total less than the daily number of calories you burn, you will probably lose weight. | ||
| − | # Enjoy a nutritious breakfast. We've all heard that "breakfast is the most important meal of the day." But there's really truth to this saying! Studies have shown a relationship between eating a responsible breakfast and lower body weight, or less weight gain over time<ref>http://www.cnpp.usda.gov/sites/default/files/nutrition_insights_uploads/Insight45.pdf</ref>. | + | # Enjoy a nutritious breakfast. We've all heard that "breakfast is the most important meal of the day." But there's really truth to this saying! Studies have shown a relationship between eating a responsible breakfast and lower body weight, or less weight gain over time<ref name="rf5">http://www.cnpp.usda.gov/sites/default/files/nutrition_insights_uploads/Insight45.pdf</ref>. |
#*Oatmeal, cereal, a slice of whole-wheat toast, fresh fruit, and yogurt are all healthy choices. | #*Oatmeal, cereal, a slice of whole-wheat toast, fresh fruit, and yogurt are all healthy choices. | ||
#*A good breakfast may be more helpful than hitting the snooze button on your alarm clock. Make time in the morning to fit breakfast into your pre-work routine. | #*A good breakfast may be more helpful than hitting the snooze button on your alarm clock. Make time in the morning to fit breakfast into your pre-work routine. | ||
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#*Sometimes it's more convenient to grab food on your commute. In that case, choose healthier options: a muffin, "to go" servings of oatmeal, or a yogurt. | #*Sometimes it's more convenient to grab food on your commute. In that case, choose healthier options: a muffin, "to go" servings of oatmeal, or a yogurt. | ||
#Regulate your caffeine intake. Sure, it puts some extra pep in your step. But like any drug, it is possible to overdose on caffeine, causing irritability, restlessness, and sleepless nights. None of those symptoms helps you be your best at work! | #Regulate your caffeine intake. Sure, it puts some extra pep in your step. But like any drug, it is possible to overdose on caffeine, causing irritability, restlessness, and sleepless nights. None of those symptoms helps you be your best at work! | ||
| − | #*Cap your caffeine consumption at 400 milligrams per day. That's the equivalent of 4 cups of brewed coffee, 10 cans of cola, or 2 energy shot drinks.<ref>http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678</ref> | + | #*Cap your caffeine consumption at 400 milligrams per day. That's the equivalent of 4 cups of brewed coffee, 10 cans of cola, or 2 energy shot drinks.<ref name="rf6">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678</ref> |
#*Establish a caffeine schedule to distribute your consumption more evenly. For example, have an espresso in the morning, a cup of brewed coffee before lunch, and another in the afternoon. To help you sleep, set a time of day (like 4:00 pm) after which you won't drink caffeine. | #*Establish a caffeine schedule to distribute your consumption more evenly. For example, have an espresso in the morning, a cup of brewed coffee before lunch, and another in the afternoon. To help you sleep, set a time of day (like 4:00 pm) after which you won't drink caffeine. | ||
| − | #*Tea can be a lower caffeine alternative to coffee, depending on the type of tea and the serving size.<ref | + | #*Tea can be a lower caffeine alternative to coffee, depending on the type of tea and the serving size.<ref name="rf6" /> |
#*Counteract your daily coffee house fix with alternatives: orange juice, skim milk, water, and/or plain brewed coffee. | #*Counteract your daily coffee house fix with alternatives: orange juice, skim milk, water, and/or plain brewed coffee. | ||
#*Many caffeinated drinks like coffee, tea, and cola have low-caffeine or no-caffeine versions. | #*Many caffeinated drinks like coffee, tea, and cola have low-caffeine or no-caffeine versions. | ||
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#*A ready made salad or take-away salad bar is a good option if you work near a large grocery store chain. | #*A ready made salad or take-away salad bar is a good option if you work near a large grocery store chain. | ||
#*Food trucks have become very popular by parking lots of meal choices right outside your work site. It's still up to you to make those choices healthy ones! Look for a truck that offers salads or healthy wraps. | #*Food trucks have become very popular by parking lots of meal choices right outside your work site. It's still up to you to make those choices healthy ones! Look for a truck that offers salads or healthy wraps. | ||
| − | #*Salad vending machines are the latest trend in healthy lunches.<ref>http://www.goodhousekeeping.com/health/diet-nutrition/a19424/salad-vending-machines/</ref>Look for them to appear in a city near you! | + | #*Salad vending machines are the latest trend in healthy lunches.<ref name="rf7">http://www.goodhousekeeping.com/health/diet-nutrition/a19424/salad-vending-machines/</ref>Look for them to appear in a city near you! |
#Bring a healthy lunch to work. Taking the time to prepare healthy meals at home is often the best way to ensure a nutritious lunch. By carefully selecting ingredients at the grocery store, you can better count calories ''and'' avoid foods that you're intolerant or allergic to. | #Bring a healthy lunch to work. Taking the time to prepare healthy meals at home is often the best way to ensure a nutritious lunch. By carefully selecting ingredients at the grocery store, you can better count calories ''and'' avoid foods that you're intolerant or allergic to. | ||
#*A healthy lunch made at home might consist of brown rice (with vegetables) and grilled or baked chicken. (Brown rice offers extra dietary fiber and chicken is lean meat with lots of protein.) | #*A healthy lunch made at home might consist of brown rice (with vegetables) and grilled or baked chicken. (Brown rice offers extra dietary fiber and chicken is lean meat with lots of protein.) | ||
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#*Reach for a low-calorie snack if you feel hungry before lunch. Bring a bag of pretzels, reduced-fat popcorn, or cut vegetables with low-fat dressing for dipping. These will keep you satiated without the guilt. | #*Reach for a low-calorie snack if you feel hungry before lunch. Bring a bag of pretzels, reduced-fat popcorn, or cut vegetables with low-fat dressing for dipping. These will keep you satiated without the guilt. | ||
#*Avoid high-calorie sodas and sugary juices at all times. Instead drink something that will increase your metabolism and also doesn't increase your calories, like green tea. | #*Avoid high-calorie sodas and sugary juices at all times. Instead drink something that will increase your metabolism and also doesn't increase your calories, like green tea. | ||
| − | #*Stay hydrated! Water is always a smart choice. It's a crucial nutrient for your body without taking in any additional calories. Keeping yourself hydrated means keeping your brain hydrated as well, which results in clearer thinking.<ref>http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/nutrients/hydration-why-its-so-important.html</ref> | + | #*Stay hydrated! Water is always a smart choice. It's a crucial nutrient for your body without taking in any additional calories. Keeping yourself hydrated means keeping your brain hydrated as well, which results in clearer thinking.<ref name="rf8">http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/nutrients/hydration-why-its-so-important.html</ref> |
#*Chew gum as an alternative to mindless snacking. Avoid gum that is high in sugar or artificial ingredients. | #*Chew gum as an alternative to mindless snacking. Avoid gum that is high in sugar or artificial ingredients. | ||
#*Resist treats at work. Coworkers may often bring baked goods to share or hold potlucks where everyone brings a dish to pass. If you can't avoid them, eat wisely and don't overindulge. | #*Resist treats at work. Coworkers may often bring baked goods to share or hold potlucks where everyone brings a dish to pass. If you can't avoid them, eat wisely and don't overindulge. | ||
===Participating in Workplace Wellness=== | ===Participating in Workplace Wellness=== | ||
| − | #Ask your employer if they have a workplace wellness program. Workplace wellness programs are activities or policies designed to support healthy behaviors and improve health outcomes while at work <ref>http://www.cdc.gov/features/workingwellness/</ref> More employers are recognizing that healthy workers are productive workers and that prevention is cheaper than paying for health care costs down the road. | + | #Ask your employer if they have a workplace wellness program. Workplace wellness programs are activities or policies designed to support healthy behaviors and improve health outcomes while at work <ref name="rf9">http://www.cdc.gov/features/workingwellness/</ref> More employers are recognizing that healthy workers are productive workers and that prevention is cheaper than paying for health care costs down the road. |
#*Your Human Resources representative is the best person to ask. Your supervisor(s) might also be able to help you. | #*Your Human Resources representative is the best person to ask. Your supervisor(s) might also be able to help you. | ||
#*Some labor unions offer workplace wellness services. If you belong to a union, ask your local steward for more information. | #*Some labor unions offer workplace wellness services. If you belong to a union, ask your local steward for more information. | ||
#*Sometimes you can even get a deduction on your health insurance if you do things like go to the gym and work with a wellness coach. | #*Sometimes you can even get a deduction on your health insurance if you do things like go to the gym and work with a wellness coach. | ||
| − | #Make your desk, office, or station at work more comfortable. Fitting a job to a person's body is called ''ergonomics.'' The goal of ergonomics is to position your body in order to avoid long term muscle and joint problems.<ref>https://www.osha.gov/SLTC/ergonomics/</ref> | + | #Make your desk, office, or station at work more comfortable. Fitting a job to a person's body is called ''ergonomics.'' The goal of ergonomics is to position your body in order to avoid long term muscle and joint problems.<ref name="rf10">https://www.osha.gov/SLTC/ergonomics/</ref> |
#*Gel and foam pads are available to cushion the wrists as you type on a keyboard. They are designed to protect against Carpal Tunnel Syndrome. | #*Gel and foam pads are available to cushion the wrists as you type on a keyboard. They are designed to protect against Carpal Tunnel Syndrome. | ||
#*Adjust the height of your chair and computer screen to accommodate your height and promote good sitting posture. | #*Adjust the height of your chair and computer screen to accommodate your height and promote good sitting posture. | ||
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#*Some employers may pay part of your gym membership as an employee benefit. | #*Some employers may pay part of your gym membership as an employee benefit. | ||
#*If you are a public servant, some gyms may offer you a discount. Ask your local gym if membership discounts are available for firemen or police officers. | #*If you are a public servant, some gyms may offer you a discount. Ask your local gym if membership discounts are available for firemen or police officers. | ||
| − | #Visit a health care provider for a screening. An ounce of prevention is worth a pound of cure. Be proactive about your health. Not only will you feel better at work, but it will help you conserve sick days and be more productive!<ref>http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068893/</ref> | + | #Visit a health care provider for a screening. An ounce of prevention is worth a pound of cure. Be proactive about your health. Not only will you feel better at work, but it will help you conserve sick days and be more productive!<ref name="rf11">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068893/</ref> |
| − | #*Effective workplace wellness programs can help reduce the risk of heart disease, also called cardiovascular disease or CVD.<ref>http://www.mayoclinicproceedings.org/article/S0025-6196(13)00192-4/fulltext#sec2.1</ref> You may be required to visit a doctor to test your blood pressure and cholesterol levels. | + | #*Effective workplace wellness programs can help reduce the risk of heart disease, also called cardiovascular disease or CVD.<ref name="rf12">http://www.mayoclinicproceedings.org/article/S0025-6196(13)00192-4/fulltext#sec2.1</ref> You may be required to visit a doctor to test your blood pressure and cholesterol levels. |
| − | #*Some employers provide free on-site screenings to check for CVD risk factors: blood pressure, weight, body mass index or body fat percentage.<ref>http://www.world-heart-federation.org/press/fact-sheets/cardiovascular-disease-risk-factors/</ref> | + | #*Some employers provide free on-site screenings to check for CVD risk factors: blood pressure, weight, body mass index or body fat percentage.<ref name="rf13">http://www.world-heart-federation.org/press/fact-sheets/cardiovascular-disease-risk-factors/</ref> |
#*Some employers provide free seasonal flu shots. Getting a flu shot can protect you from that virus being passed around the office. Annual flu shots may also be covered by your insurance plan. | #*Some employers provide free seasonal flu shots. Getting a flu shot can protect you from that virus being passed around the office. Annual flu shots may also be covered by your insurance plan. | ||
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*Beware of peer pressure in an unhealthy work environment. Those who don't want to change their behavior may see your desire to become healthier as threatening. | *Beware of peer pressure in an unhealthy work environment. Those who don't want to change their behavior may see your desire to become healthier as threatening. | ||
*Be aware of safety and health regulations where you work. Such rules aren't just to prevent injury but also prevent long term effects on your health. | *Be aware of safety and health regulations where you work. Such rules aren't just to prevent injury but also prevent long term effects on your health. | ||
| − | *Calorie counting is not a perfect system. Most calorie listings found on food labels are based on average figures, and don't take into account variables that affect digestibility: cooking, age and condition of food, or individuals' digestive health.<ref>http://www.scientificamerican.com/article/science-reveals-why-calorie-counts-are-all-wrong/</ref> | + | *Calorie counting is not a perfect system. Most calorie listings found on food labels are based on average figures, and don't take into account variables that affect digestibility: cooking, age and condition of food, or individuals' digestive health.<ref name="rf14">http://www.scientificamerican.com/article/science-reveals-why-calorie-counts-are-all-wrong/</ref> |
== Tips == | == Tips == | ||
