When you’re busy at work it’s often easy to let your health fall by the wayside. We’ve all chosen a slice of pizza over a healthy salad plenty of times, or missed a week at the gym because we’re too busy working on a big project. These moments are sometimes unavoidable, but there are some super easy ways to prioritize your health without sacrificing anything on the job.

1. HEALTH & HAPPINESS
AT WORK

2. WORK CAN BE HARD
But it doesn’t have to be…

3. WORKING HEALTHY

4. Tip #1: Stock up on H2O
• Curbs appetite and
prevents over eating
!
• Helps you stay alert
HOW MUCH DO YOU NEED?
your weight x 2/3 = daily ounces
**add 12-ounces for every 30 minutes of exercise

5. Tip #2: Eat smart during the workday
THUMBS UP
ALMONDS
POPCORN
FRESH FRUIT
DRIED FRUIT
DRY CEREAL
PROTEIN BARS
RICE CAKES
BANANAS
PRETZELS
STRING CHEESE
WASABI PEAS
VEGETABLES + HUMMUS
http://www.inc.com/jacquelyn-smith/the-best-16-snacks-to-eat-at-your-desk.html
YOGURT
APPLES + PEANUT BUTTER

6. “UGH but why?! Pizza makes me happy”
High fat foods are hard to digest,
causing your brain and body to
become sluggish
High sugar foods cause your blood
sugar to crash, making you tired
DON’T LET THIS BE YOU!

7. Tip #3: Move!
Get up from your desk at least once an hour to
walk around the office.
!
Take the stairs once a day. 11 flights is a
legitimate workout that will add up over time
!
Suggest walking meetings when it’s nice out-your
guest will thank you!
!
Pace while you’re on the phone
!
Commit to getting off of the subway/bus 1 stop
early. Those extra few blocks will do you good
!
Walk outside at lunch. It will do as much for your
mental health as it will for your physical health.

8. Tip #4: Don’t forget to stretch
!
http://www.healthline.com/health-slideshow/deskercise
!
http://greatist.com/fitness/stretches-desk-workers-today
!
http://www.officevibe.com/blog/infographic-desk-stretches
!
!
!
!

9. Tip #5: Stay accountable
Get an activity monitor
1) Jawbone 2) Fitbit 3) Nike Fuel Band
Learn more: http://well.blogs.nytimes.com/projects/activity-trackers
Track your progress
1) The old fashion way- with a notebook
2) App: Nike Training 3) App: Every
Move 4) App: MyFitnessPal
!
Learn more: http://greatist.com/fitness/best-health-fitness-apps

10. WORKING HAPPY

12. Tip #1: Learn something new every day
**Outside your job!
Read a book
Listen to a podcast
Download an app
Daily Art dictionary.com Luminosity

13. Find more: http://www.digitaltrends.com/music/best-podcasts/
A few favorites…
and some more…

14. and a few more…

15. “You know you ned to workout to keep your body in
shape. Your mind is no different. Learning and
practicing any challenging skill- for example, a second
language, reading, or even juggling- can change the
structure of your brain for the better.”
!
-CNN.com, It’s Time to Get Your Brain in Shape
!
!
!

16. Tip #2: Change your background

17. Tip #3: Take a minute
SCHEDULE 1-MINUTE MEDITATION SESSIONS
!
"Use the body and breathe. You don't even have
to close your eyes. Tune into the actual sensations
of the breath so you can feel it come in and go
out. Notice the thoughts and emotions that come,
and try your best to have an interest in them as
experiences in the moment. Mindfulness is all about
relationships. It's not about stopping the thoughts
and blanking out; it's relating to them and
watching them, rather than being taken over by
them. Then we have a choice: I'm going to let that
thought go, or I'm going to act on it."
!
Read more: http://www.businessinsider.com/how-to-be-happier-at-work-in-less-
than-10-minutes-2014-3#ixzz3JQxsxdmq
!

18. Tip #4: Enjoy human nature
FACT: People are hilarious!
Let's face it: People do really strange
things. You have a choice when
confronted with these foibles:
1) Be irritated or 2) Be amused
Being irritated makes you miserable
but being amused helps you find
creative ways to work around the
limitations of others.

19. Tip #5: Socialize
Socializing with colleagues is scientifically proven to make us
happier at work. Having a work BFF actually makes you more
productive and motivated during the workday.
!
Don’t forget to take time to actually get to know each!
!
Get a drink after work
Bond over a shared TV obsession
Chat about weekend plans

20. Tip #6: Fight decision fatigue
Each decision you make depletes your
cognitive resources, making each future
decision more difficult. This can quickly
exhaust you and make you feel run down.
!
Take yourself out of certain decisions.
Before weighing in on something at work,
ask yourself:
!
1) Is it high impact?
2) Do you have a strong opinion about it?
!
Even picking out your clothes the night
before, or eating the same breakfast every
day for a week can fight decision fatigue.

21. Tip #7: Give Kudos!

22. JUST KEEP BEING AWESOME!