From Sluggish to Flourish - 5 Ways to Improve your Health at Work

Feeling tired and sluggish or finding it hard to make it to 3pm without raiding the office cookie jar?  Does your business suit feel a little too snug?

Many organisations in Australia now offer staff health programs - an encouraging trend – particularly as emerging studies continually support the view that a healthy employee is an engaged employee.  I have long believed that organisations who nurture the health needs of employees not only see better productivity but improved attraction and retention of employees as well.

Here are some simple tips to turn your work day from sluggish to flourish.

1. Walking During Lunch
Doing something as simple as a brisk 30 minute walk during lunch breaks can boost fat loss and provide an extra boost to your metabolism.  A US study found that women who increased their activity level by an additional 3,500 steps a day lost 2.5 kgs during the year.  The study also found that men who added an additional 3,500 steps to their day lost over 4kgs per year. Walking is a suitable physical activity for most people as it is low impact and easy to do. Regular walking, in the long term, will improve your ‘heat/lung’ fitness and reduce the risk of developing heart disease, type 2 diabetes, osteoporosis and some cancers.   I guarantee it will also do wonders for your concentration, particularly in the afternoons, when your energy level starts to drop.

2. Bring Your Own Lunch
Processed foods contain some of the highest levels of sodium and preservatives than any foods consumed in a healthy diet. If you're regularly buying lunch from restaurants and food courts you are being exposed to high levels of sodium which can total three times the daily recommended amount of sodium from one meal (150mg of sodium is recommended per meal.

Some other benefits of BYO lunch include:
- A guaranteed source of nutrients - you made it,therefore, you know what's in   it
- Less ‘binge’ eating - once its gone, its gone
- Increase in overall body fat loss
- A decrease in the amount of bloating or water retention
- Less money spent on fast food = more money in your hip pocket

3. Stand Up
Stand every 30 minutes for a 10 minute break.  This routine breaks fatigue and promotes blood and nutrients circulation.  A couple of tips to get you moving in the right direction;

1. Rather than send an email. Walk to the other end of the office and talk to the person you are sending the email to.

2. Take the stairs as often as you can throughout the day.

3. Have a walking meeting.

4. Drink Water
Water is essential for the human body. The body cannot store water and must have fresh supplies every day to perform virtually every metabolic process. Most mature adults lose about 2.5–3 litres of water per day even if you're not exercising. Water loss may be more in hot weather and with prolonged exercise. Therefore, it is vital to restore this water loss at work, by drinking at least 1 litre of water per day.  If you work out doors you would need to drink much more than this to replenish water loss.

5. Get The office Involved
Many workplaces have fresh fruit on offer, the staff of CareFlight Queensland cleverly bought a blender for the office and used any leftover fruit to blend into a healthy smoothie.

1.  Enter a work team for a beginner’s triathlon, or a Corporate Rowing or       Dragon Boating Challenge.

2.  One IT organisation got together on a weekend and built a walking track around their office for lunch time use.

The wonderful fundraising team at CareFlight QLD

There you have it – simple yet effective ways to get moving and feel healthier at work. Enjoy!