12 Tips for Staying Healthy at Work  

Your smarts and skills are essential to your job, but how often do you consider the importance of a sound mind and body to your overall performance? Your employer probably has.

A recent study found that around 90% of companies use corporate wellness programs. Why? A healthy team translates to lower healthcare costs, fewer absences and greater productivity. And the data proves it. The researchers found that wellness programs boosted employees’ health and productivity by up to 11%, which equaled a 76% return on investment for the company’s wellness programs.

Your well-being is good for the company’s bottom line, but it’s also a worthy personal goal. The problem is time and, frankly, motivation. You’re so busy that once you get home, all you want to do is change out of your work clothes and collapse. Perhaps, like many women with families, the evening is when you pull your second shift: grocery shopping, cooking dinner, putting the kids to bed, and cleaning up. No wonder personal wellness often falls to the wayside.

The trick to staying healthy at work is to make healthy habits a normal part of your day. Here are some suggestions:

Get your flu shot
If you’ve read the headlines lately, you’ve noticed this year’s flu season is especially bad, but even though the end of winter is near, it’s not too late to get vaccinated. Yes, influenza usually peaks between December and February, but it can hang around until as late as May, according to the Centers for Disease Control and Prevention.

Keep your hands to yourself
The office can be a hotbed for spreading colds and the flu. There’s no need to be a germaphobe, but it does pay to be smart about what you should and shouldn’t touch in public. For example:

• Take the stairs to avoid crowded, enclosed elevators.
• When you do ride the elevator, use your knuckle or elbow to press buttons.
• Keep a pen with you, so you don’t have to use somebody else’s.
• Use your body or forearm instead of hands to push open doors.

Wash your hands
One of the most effective ways to keep yourself healthy at work is to regularly wash your hands with soap and warm water. If that’s not easily available, hand sanitizer will do. Follow up with moisturizer, as frequent washing and sanitizing can dry out your skin, especially in winter.

Move more
If you can’t hit the gym during the workweek, there are plenty of other ways to keep your body moving:

• Again, take the stairs.
• Walk over to a coworker’s desk to talk instead of using IM.
• Set a reminder on your phone to stand up and stretch every hour.
• Find a colleague who will commit to walking with you for 20 minutes every day.
• For one-on-one chats, suggest a walking meeting.

Brown bag it
Bring your lunch to work whenever possible. Not only will you save money, but you’ll likely eat better. With all the time you save by not going to and waiting at a restaurant, you can take a brisk walk after lunch.

Be a better snacker
Most vending machine treats are loaded with sodium, sugar, or fat. It’s much better to keep healthy snacks in your desk drawer. Choose nonperishable goodies like mixed nuts, dried fruit, veggie chips, wasabi peas, low-sugar granola bars, and air-popped popcorn. If you trust your coworkers to not help themselves to your food, keep a week’s worth of hard-boiled eggs, yogurt cups, cheese sticks, or other high-protein snacks in the office fridge.

Sip while you sit 
The office is a dry environment. Keep a large water bottle with you, so you’ll be more likely to stay hydrated during the day. Flavored sparkling waters are a great alternative to soda.

Indulge in moderation
It’s hard to stay away from goodies during celebrations, and every workplace seems to have a baking enthusiast who brings homemade treats to the office. Don’t deprive yourself of the social aspect but be sensible. Eat half a cookie or a small slice of birthday cake. Going out to lunch with colleagues? Enjoy yourself, but make up for it with a light dinner.

Start a health and wellness board
Pinning things on social media inspires like-minded people. Also encourage your colleagues to share ideas for nutritious and easy-to-prepare lunches.

Connect with colleagues
One of the drivers of workplace happiness — and good mental health at the office — is camaraderie. Don’t feel guilty about socializing around the proverbial water cooler. Ask a coworker to grab coffee with you. Rather than eating at your desk, have lunch with a friend. Take an after-work yoga class with fellow employees. You’ll feel better in body and mind.

Compliment someone
Performing small acts of kindness produces positive emotions. The colleague who shared a shortcut that saved you time? Give him or her a shoutout during the next team meeting. Did someone make a particularly great presentation? Send him or her a congratulatory email.

Take time off
Whether your vacation days expire at the end of the year or not, use all of them. Avoid checking your work email as much as possible while you’re out. Disconnecting for a few days helps you de-stress and return to work mentally and physically recharged.

A healthy body and mind aids you in countless ways, including allowing you to consistently work at your highest level. Take care of yourself and you take care of your career.