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Maintaining Wellness While at Work

Friend, are do you struggle with your wellness and self-care while you’re at work?  I don’t know what it is, but it seems as if work zaps out all of those good intentions you have about eating well and taking care of yourself during those 8 – 10 hours.  If you work from home, it seems it’s even worse!

Working from home, you’d think that it would be easier to stay on top of your wellness game, but it seems to be the complete opposite!  When working from home, the lines tend to get blurred between home and work life; you work longer, you stop to throw that load of laundry in the washing machine, you snack, you log back on after you’ve logged off, the list goes on and on.

Today I’m going to share with you how I maintain wellness while at work, whether it’s a work from home day or you actually have to go into the office.

Practice wellness at work

Fitness classes

I’m fortunate that the office suite I work in offers fitness classes Monday – Thursday.  Mondays and Thursdays are a boot camp class after work ends and Wednesday during lunchtime, Yoga is offered.  I haven’t tried the boot camp classes, but I attend the yoga classes each week.  I love yoga and it’s such a great reliever of stress during the middle of the day.  And it works!  How do I know?  Because when I come back from yoga, my coworkers ask me if I’m okay because I look so relaxed.  

It always amazing me how breathing and poses can provide such amazing health benefits and just make me feel so darn good!  Some of the benefits I’ve personally received from yoga are,

  1. Increased flexibility
  2. Relaxation
  3. Better balance
  4. Better sleep
  5. Reduction in stress

There are so many more benefits you can receive from yoga, but there are the ones I’ve experienced.  Give it a try!  But, by the way, as I’m sure you already know, I’m not a doctor so before you take on any new exercise, please make sure to check with your doctor.  Also, everyone experiences things differently so your results may differ from mine. 

These days, there are YouTube videos and Zoom fitness classes that you can take during your lunch break while working from home.  I’ve also noticed a lot of classes that are starting to take place outside.  make sure to check your local area to see if there are any you can attend!

Fitness at work

Bring your lunch and snacks from home

One of the first things that suffer when we run out of time is our eating.  It’s so much easier to grab that snack out of the vending machine or to grab something from a fast-food restaurant because well, it’s fast and convenient.  But you pay for that later with the expense and lack of nutrition that comes along with that convenience.  It’s a trade-off, but it doesn’t have to be!

With some time spent on the front end, you can prepare and bring all of your meals and snacks from home to work so that you know you will have nutritious meals that give you energy, not those that zap your energy!

If you’re at home, this is easier because you can prepare your items from scratch.  it’s easy to throw together a quick salad or healthy snack and then once your done, you can go right back to work.

Take a walk

At work, we often say, “I’m going to go take a lap.”  That’s code for, I’m going to go for a walk.  Walking by any cubicle on any given day, you’ll see tennis shoes because, at some point throughout the day, someone is going for a walk.  For some of my coworkers, stress fuels the need to take a walk.  For other coworkers, health fuels the walk.  But, guess what?  No matter the reason, you’re going to benefit!

Mozzarella and tomato salad

Exercises at your desk

Our bodies weren’t made to just sit for hours at a time.  It’s bad for your back, your neck, your wrists, you’re whole body!  You get stiff, cramps, crooks, and things start falling asleep!  If you just can’t get away (although if you make the time you can), exercising at your desk can also help.

Whether you do a little jog, a few chair bends, some arm circles, and neck rolls, it’s better than nothing!  Below are some links to some of my favorite exercises I’ve found on YouTube.

  1. These 2 videos are my favorite for my wrists.  If you’re like me and type all day, you’re going to love these 2!
    1. Hand and wrist exercises
    2. Wrist mobility exercises and stretches
  2. Yoga
    1. Yoga at Your Desk

There are so many great videos on YouTube.  The 3 above are my faves!

I know it’s hard, but your health and wellness always come first.  Taking 10, 15, 30 minutes a day for yourself, and to make sure you’re okay is important.  Taking fitness classes during the day, watching your nutrition by taking your lunch to work, taking a walk, and exercising at your desk will make sure that you focus on what’s important.

How do you get fitness into your day while working?

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