Health, Well being and Productivity in Offices an attractive effective Presentation to give you information and tips how to increase your Productivity in office by feeling the High energy inside . includes: 1: Keeping Fit in Office as Lifestyle 2: Snacks to keep energized 3: exercises that can be done in the office

1. Health, Wellbeing and Productivity in Offices
By : Khalil Jubran

2. Outlines:
• Heading Wellness.
• 10 Simple Tips To Stay Healthy In An Office Job
• Healthy Snack Ideas
• A workout at work

3. Sit Less: Let’s all sit less.
Don’t Just Sit There!
Sitting is unnatural. It contorts us into
preposterous shapes, causing all sorts of aches
and pains. It deprives us of our natural vitality,
reducing our productivity. Scariest of all,
sitting is deadly .

4. 10 Tips for Healthy Life in Office
1. Eat breakfast.
This is a cornerstone of a
healthy lifestyle. A wholesome
breakfast can provide you with
the energy you need to get
through the first half of the
day, and it will help prevent
you from consuming junk food

5. Less Sugar.
2. Cut out sugary snacks and candies.
They're everywhere in
offices! Real villains. Yes,
they can be tasty, but
they don't satisfy your
true hunger and are
digested quickly, leading
to a roller coaster of sugar
highs and lows.
Instead of visiting the vending
machine,
bring snacks from home, such
as :baby carrots, cheese sticks,
nuts, hummus, cucumber slices,
whole or sliced fresh fruit, small
amounts of dried fruit, or
savory crackers. If you really
can't survive a sleepy afternoon
in the office, a piece of dark
chocolate is fine.

6. Home Lunch
3: Bring your own lunch.
Restaurant meals often include
large portions and high-calorie
choices. You can eat healthier
and spend much less money if
you prepare your own lunch

7. Sugar- Free
4. Stay away from sodas and sugary
drinks.
They can help you stay awake
while working and you may
like their taste. But they really
don't do anything for you and
are full of empty calories in the
form of sugar.
If you need the
caffeine, consider
coffee (but don't go
crazy) or green tea.

8. Water and again Water
5. Drink lots of water.
It's good for you, and it will keep your
mind off soda or coffee. It may help you
fight off other cravings, too. Sleepiness
is often caused by dehydration, so keep
yourself well hydrated. If you want some
flavor, put lime, lemon or cucumber
slices into your water bottle.
NB. Use a small water glass: You’ll boost
your step count getting up for refills and
bathroom breaks. Bonus plateau-breaker:
Use the facilities on a different
floor

9. Move more
6. Move as much as you can!
Walk around the office and stretch every now and then. Take breaks
every hour or so and move your body. Use every possible opportunity
to burn calories. Move while waiting for programs on the computer to
load. If you need to discuss something with your colleague, go to his or
her desk instead of making a phone call or sending an email. If you need
to go to another floor in the building, take the stairs instead of the
elevator. Consider teaming up with a friend at work to take regular
breaks for exercise and to motivate each other.
Walk messages to colleagues as much as possible. The habit may stick
the rest of the week, helping you lose weight faster.
1: go to his/her Desk to discuss
2: go to another floor
3: Team Break to motivate each other
4: walk messaging to colleagues

10. Stand up
7. Stand as much as you can.
This is healthier than sitting. It's better for your back, and burns
more calories. Or switch your chair for an exercise ball. This will
work your abs and balance.
Get fit on the phone : Stand up to double your calories burned
while you chat. Pace or march in place and you can blast about
225 calories for every hour you rack up throughout the day.
Plan walk-and-talk meetings: Instead of sitting down at a table,
take a brainstorming stroll with a colleague. If you need to keep
notes, book a distant conference room.

11. Active as Possible
8. Try to be as active as possible
outside of work.
Join the gym, go for a walk. Try to spend some time in nature
if possible to unload the stress of the workday and give your
eyes and lungs a break. If you're stressed, try breathing
exercises or meditation. Do something nice for yourself:
spend some time with your family, read a book, call or visit
your friend, listen to some music, cook something nice. Skip
watching TV to give your eyes a break and limit exposure to
unnecessary radiation. Besides, TV is another reason to sit
instead of being active.

12. Sleep well
9. Get enough sleep.
Waking up refreshed and strong in the morning will
help prevent binging and caffeine cravings later in the
day.

13. Inspiration Workspace
10. Put some inspirational quotes or photos in your workspace.
Make your own bulletin board
to remind yourself to
concentrate on your health
and wellness goals.

14. Healthy Snack Ideas
Healthy snacking is a great way to combat hunger in between
meals. Find recipes and ideas for delicious snacks to munch on at
home or take on-the-go.
Desktop Snacks
Working eight or more hours a day can make it difficult to eat
healthfully unless you plan ahead. Research shows that eating
every four hours helps to keep your metabolism charged and your
energy level high. Before you dig in your drawer for spare change
and head to the vending machine, plan ahead and stash low-calorie,
nutritious snacks in a cabinet, drawer, or your briefcase.
Each of these snacks has less than 200 calories and are sure to
satisfy when the 3 p.m. cravings hit.

15. Fruit
Grab an apple, banana, pear, grapes,
or other portable fruit as you dash out
the door every morning. If you grab a
different fruit every day (and change
with the seasons), you'll obtain a good
variety of nutrients plus fiber, and
won't get bored with the same old
snack. The average serving of fruit is
around 70 calories so pair with a cup
of fat-free milk (about 90 calories) for
a protein boost as well as extra
calcium and vitamin D. This protein
and fiber combination will keep you
feeling full and prevent mindless
eating.

16. Snack Bars
If you're having a sweet attack and are
looking for a healthy "bar" that isn't
loaded with sugar, reach for one that
is all natural. Brands like LaraBar and
KIND are good sources of fiber,
contain no added sugar, and are made
from whole, natural ingredients like
dates, almonds, cashews, and
cranberries. These bars are rich in
fiber, low in sodium, loaded with
vitamins and minerals, and run around
200 calories per serving. Pack these
convenient bars in a purse or pocket
for an instantly sweet and filling snack.

17. Veggies with Ranch
Beat the high-fat, high-sodium
snacks featured at the convenience
store and pack a container of fresh
veggies like carrots, celery, and
grape tomatoes. Raw veggies fill
you up because of their high water
and fiber content. If you struggle
eating veggies in the buff, try
dipping them in 2 tablespoons of
low-fat Ranch dressing (80
calories), hummus (70 calories), or
salsa (10 calories).

18. Mini Pitas with Hummus
Use mini pita pockets to scoop up
creamy hummus. Whether you make
your own hummus or choose a
favorite brand at the grocery store,
hummus is made from chickpeas, a
great source of soluble fiber. This
soluble fiber helps to lower
cholesterol and prevent heart
disease. Pair one serving of hummus,
2 tablespoons, with 3 mini pita
rounds for a 150 calorie snack. If you
want a protein boost, fill the mini
pita pockets with an ounce of low-sodium
deli ham or turkey. The fiber
and protein combo gives the snack
some staying power to keep you
feeling full longer.

19. Whole Wheat Crackers and Peanut Butter
Save your quarters by skipping the
vending machine's peanut butter
crackers and packing your own
nutritious snack. For a hunger-curbing
option, try 10 multigrain wheat
crackers (such as Multigrain Wheat
Thins) and a tablespoon of peanut
butter. This nutrient-rich snack rings in
at just 193 calories and offers 2 grams
of fiber. The combination of complex
carbs and protein help to keep your
blood sugar stable and keep you
feeling full longer.

20. Workout at the office:
1: Chair dips
(10 reps)

21. Workout at the office:
2: Desk pushup
(10 reps)

22. Workout at the office:
3: Hallelujah
(20 reps)

23. Workout at the office:
4: Hamstring curl
(20 reps)

24. Workout at the office:
5: Jump squats
(10 reps)

25. Workout at the office:
6: Knee lift
(20 reps)

26. Workout at the office:
7: Punching
(20 reps)

27. Workout at the office:
8: Raise the roof
(20 reps)

28. Workout at the office:
9: Side lunge
(10 reps per side)

29. Workout at the office:
10: The Hulk
(20 reps)

30. Workout at the office:
11: Triceps kick
(20 reps)

31. Workout at the office:
12: Walking
(10 Min)

32. Thank you and Happy Workout
Khalil Jubran
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