I recently wrote an article about creating happier work days which many of you mentioned you loved. It tweaked the idea for this post about creating healthier work days – pretty important, as health is tied into happiness anyway. The healthier you’re feeling, often the happier you feel, and the reverse can be true as well.
The good news is, even if your health habits during the week are up and down or you’re feeling like you need an overhaul, there’s some really small, simple changes that you can make to create a huge difference to your wellbeing over the long term.
I have certainly had ups and downs with my habit patterns over the years, and some weeks are definitely better than others in terms of how much I exercise and how well I eat. Rather than let this concern me too much, I try to just have a better week next time if I’ve had one which hasn’t been ideal. Sometimes life gets in the way, we’re busier one week than another, and we just need to sleep in rather than get up and exercise.
Set a work out plan at the beginning of the week
I like to set a plan at the beginning of the week as to how many times I am going to work out. I schedule in the exercise but if I miss a session, I simply plan to make up for it at lunch time, after work or the next day. As much as I am a lover of morning exercise, I don’t endorse self-punishment and think that we all should just be kind to ourselves. If you don’t get up one morning, don’t beat yourself up. Just plan to make up for it the next day.
Create rituals around your routine to get you into – and help you maintain – good habits
I have a ritual for getting up and going to yoga in the mornings. I set the alarm for 5.30am and snooze for 10 minutes (I find it easier and kinder on myself getting up slowly, rather than driving myself straight awake after being in a deep sleep). I keep all of my yoga gear in the spare room so that I don’t wake my boyfriend too much. I prepare everything the night before so that it’s already laid out and I don’t have to spend valuable morning minutes (particularly when I’m sleepy) hunting around for clothes, a towel, water bottle or my yoga mat. I hit the bathroom, throw my hair up, grab my mat and pre-filled water bottle, keys in the exact same spot on the bench (there’s nothing worse than not being able to find keys at that time of the morning) and I’m out the door within five minutes. This gives me a 10-minute start at the yoga class, where I can enjoy getting a good position in the studio, then a few stretches and a lie-down on the mat before the class starts at 6am. I know it may not seem like much, but I actually really look forward to that lie-down on the mat before class. It’s an incredibly relaxing way to start the day and it makes me feel as though I’m getting an extra bit of sleep.
Rituals work as they snap your brain into gear with minimal effort, putting you into the headspace of what you need to do without you having to think too much about it. You can create rituals for yourself around any habit you are looking to implement. It may seem strange for a bit, but after a while it becomes like second nature.
Carry a water bottle with you at all times
So many of us don’t drink enough water during the day. Particular when you exercise regularly, keeping hydrated by drinking water often throughout the day is a must. Unless you have a water bottle at your desk which you can refill often (preferably a litre), it’s unlikely that you’re going to be drinking enough water. Getting up to get a glass every now and then is not going to provide you with the litres of hydration you need throughout the day; particularly when you’re in air conditioning or heating, where your skin can be sapped of moisture. Thirst and dehydration can be mistaken easily for hunger and other forms of irritability, and can give you headaches and cause a lack of concentration (among many other things). Need I say more? Stay hydrated!
Keep a supply of healthy snacks on hand at work
Most of us snack throughout the day. We get hungry between meals. Particularly if we have a small lunch or breakfast. If we don’t anticipate this we usually will head to the shop and buy something fairly expensive and unhealthy, or at least reach for the biscuit jar. There’s nothing wrong with having an occasional sweet treat or biscuit, but this type of snack is not going to provide your body with the nourishment it needs. Keep snacks at hand – and no, not just celery. I love natural yoghurt with berries, natural protein bars or home made treats like sugar-free chocolate nut balls, made with raw cacao powder and coconut oil. (Check out some of Sarah Wilson’s I Quit Sugar recipes for inspiration). You want something ideally with protein in it, to help keep you fuller for longer.
Keep caffeine to a minimum
A little while back, I found myself chugging through a lot of caffeine throughout the day. Sure, I’d start with just one coffee in the morning at home before work and even if I didn’t have more coffee, I’d still drink a few cups of black tea and maybe a green tea or two as well.
Caffeine adds up pretty quickly, and if you take into account that I was having potentially six caffeinated drinks a day with just the above, it possibly wasn’t the best thing I could do for my body. I’m not sure of the actual impact it was having on me (although we are all aware of the fact that caffeine can have a negative impact on sleep if consumed in too large a quantity), but now I try to have just one coffee and one other caffeinated drink. The rest of the time I drink either Rooibos tea (naturally decaffeinated, but tastes similar to black tea and has a raft of health benefits) with a little soy milk or herbal teas like peppermint or chamomile.
Take regular breaks from your desk, including a lunch break
Even if it’s 15 minutes, lunch breaks allow you to take your mind off work for a little bit, get some fresh air, stretch your legs, and feel replenished ahead of a long afternoon full of hard work. I often go for a quick walk around at lunch time then come back and eat lunch in the office (as I try to always bring my lunch to work – it’s healthier, and easier on the pocket!). It doesn’t always happen, but taking lunch breaks helps with your overall wellbeing.
How do you create healthy work days?
