Recently, a newspaper reported that every year around new years time, there is a record increase in gym memberships. It attributed the possible causes for this to people wanting to make a positive difference to their lives, look and feel better, before stepping out of an old year, or while stepping into a new year. But, what it did not report is the sudden drop in attendance as the months roll by. Well, we do not need to read this in a paper to realize this, we are already aware of this.

Why do we feel that it is only around the special milestones that we need to move towards making a healthier difference to our lifestyles? While that question is for a psychologist to address, we are only going to advocate why being healthy all year round is really the way to go. We need not sign up for membership at a gym, or try out unsuccessful but expensive detox diets every now and then. Incorporating small, yet sustainable methods of staying healthy is possible. Even when you have a full-time, mind-numbingly demanding job (this being an extreme, of course). And here is how.

1. Keeping Healthy at Work: Get Moving

   Depending on how active or sedentary your lifestyle is, incorporate at least 30 to 60 minutes of conscious activity into your schedule. For example, if you have a typical 9 to 5 job, chances are the scope for you to find time specifically for working out is difficult. And if you do find the time, you find it hard to maintain it. There are a number of ways you can substitute for it at work. The first thing you can do is focusing on stretching every hour for 5 minutes. This also ensures you don’t keep sitting at your desk for prolonged periods and saves you all that stiffness and cramps. Another way you can focus on being fit while at work is using the lunch break well. Get a step counter on your phone (you don’t even need a fitbit!) and set your target. And cracking. Just walking can help you burn enough calories, and is a start in the direction of staying fit.

2. Keeping Healthy at Work: Hydrate

   Most, or many of us, especially millenials are very guilty of the atrocious habit of never drinking enough water. The side effects of this are long-term, and in all probability irreversible when one reaches the tipping point. Adequate quantities of water in your system is essential to help you feel active, and stay fit. On an average an adult would be required to consume at least 2 liters of water (it varies according to your Body Mass Index (BMI), you can check how much water you need to consume, here). Cut down on caffeine, aerated and sweetened drinks and make a conscious effort to consume enough water. One method that could help you is keeping track – if you need to consume 2 liters, fill up two 1 liter bottles and make sure you finish them by the end of the day!

3. Keeping Healthy at Work: Sugar fix? You can stay away

   Every time you find yourself reaching out for a candy bar or a cookie, because you feel “stressed”, or feel like it will help you function better, know that is Lucifer speaking to you. And what do you do when the devil is trying to advise you? You stay away. Cravings are only psychological manifestations. It is not your body that needs these sugar fixes, it is simply in your mind. While this might sound fairly unpalatable, a wise alternative to a sugar fix is fruit.

4. Keeping Healthy at Work: Speaking of fruit…

   Make it a habit to have at least one helping of fruit a day. Most fruits commonly available are power packed with antioxidants and natural goodness (we are trying to not think about the chemicals injected). Not just fruit, be more attentive to what you see on your plate. Are consuming more carbs and less protein? Moving towards a protein rich diet helps you build energy and muscle, while getting rid of the fat in your body. You can stock the pantry up at your workplace at the beginning of every week, in a way that you know what you are going to consume for the rest of the week. By doing this, you can also stay away from giving into sudden impulses to have fast or junk food.

5. Encourage your co-workers to hop on

   It is always more fun to do something in a group. And more so when the benefits are remarkable. Form your own buddy/ support group at your workplace. That way you will have each others backs whenever you find yourself deviating from caring for your health, or falling into bad habits again. A great way to keep this group alive would be to meet once a week and share highs and lows of the week, pertaining to your respective health routines. No time to meet up? No worries – technology to your rescue – a group on WhatsApp would be just as good!

Have pro tips about how you can keep healthy at work? We are all ears!