Small steps to take at work as you work toward a healthier you!
by Stacy A. Maines, MPH
We’ve all heard the experts’ recommendations: We need 30 minutes or more of physical activity and five servings of fruits and vegetables daily. For many of us, these recommendations do not seem attainable; however, anyone can make small changes in daily eating and activity habits to improve his or her overall health.
Since many Americans spend the majority of their wakeful hours at work, the workplace is an opportune setting in which to begin taking small steps. Such small steps may not seem to be enough to make a difference; however, over time, these can add up to a healthier you.
The following tips can help you on your way to a healthier lifestyle.
Eat and drink healthful things at work:
• Bring your lunch three or four days of the week. Go out less, and save yourself money and calories.
• Snack on fruit or veggie sticks – you’ll be closer to meeting your daily recommended intake of fruits and vegetables.
• While at restaurants, split your portions, and take half of your meal to- go. Now you have lunch for the next day!
• Instead of chips or fries, opt for a side salad or vegetables with your meal.
• Limit yourself to one or two cups of coffee and only one drink during lunch. Hydrate with water during the remainder of the workday. You are not depriving yourself of the drinks you love, but you are increasing your water intake!
Increase daily physical activity, and walk at work:
• On days you go out, choose restaurants that are close by and walk to lunch.
• Park your car as far away as possible from your office building.
• During your breaks, get up and just start walking! Make a note of the mini-walking sessions you fit in each day. Five minutes here, 10 there: Aim for a total of 30 minutes. You will increase activity and reduce stress.
• Take the stairs.
• Instead of sending an e-mail or calling, walk to co-workers for quick questions/comments.
• Use the buddy system: Make plans to walk with a co-worker after work, and you will be more likely to keep your physical activity plans.
For more ways to incorporate healthier behaviors in your daily life, check out www.smallstep.gov, sponsored by the U.S. Department of Health and Human Services.
Stacy A. Maines, MPH, is the worksite wellness liaison for Steps to a Healthier San Antonio, San Antonio Metro Health District. The program is part of Steps to a HealthierUS, a national program focusing on the prevention of diabetes, obesity and asthma by addressing related risk factors such as poor nutrition, physical inactivity and tobacco use and exposure.
