The Art of Mastering Health

How to Work and Stay Well and Healthy

Studies from the far past have demonstrated that sedentary behavior – for example, sitting at work – raises a person’s risk of cardiovascular problems, chronic conditions like type 2 diabetes, and even cancer in some cases.

Doing your job doesn’t mean that you have to give up being well and healthy. Here are proven ways to keep you on track for total health and wellness:

Climb the stairs.

We’ve known this every since, but this is very straightforward: when possible, choose the stairs over the elevator. Though you may not be climbing enough stairs for a major calorie burn, you are making your heart pump harder and your blood flow more effectively through your body. It also lets you expend eight to nine times more energy and seven times more calories compared to taking the elevator.

Prepare your own lunch – and snacks.

Eating healthy food at the workplace is hardly the most convenient option. Though it’s easy to grab something from the cafeteria or a local fast food, try to prepare and pack your own healthy lunch and snacks the night before. You don’t only get good body fuel, but it’s also a good way to save money.

Drink more water.

Experts recommend you drink from half an ounce to one ounce of water for every pound of body weight. If you want to stay adequately hydrated throughout the day, bring a 20-ounce refillable bottle when you go to work and fill it up around 5 times during the day.

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Make your work space ergonomic.

If you can’t have a sit-to-stand desk at the moment, you can try other ergonomic ways of setting up your work space. For instance, see to it that your computer monitor, keyboard and mouse are in ergonomic aligned with one another. And pay attention to your posture. Sit up straight and make sure your chair height allows your feet to rest flat and comfy on the floor.


Rather than using your entire lunch hour for eating, leave time to go for a walk or a bike ride.|Instead of dedicating your full lunch hour to just eating, use your break to snatch a quick walk or maybe a bike ride.|You can always consume your whole lunch hour for eating, but why not spend some of it for a quick walk? If you want company when exercising, ask a friend or colleague to exercise with you, or check if your company offers pilates, yoga or other wellness activities for the staff. You can also join a local gym and take part in any exercises classes that occur during your lunch break. No matter what activity you choose, stick to a well-balanced meal.

You’re probably too busy at work. But if continue to do what you do while neglecting your health, you could develop an illness over time. Prevent that by making your health your top priority.

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