Start simple.

1

Discover creative ways to sneak in physical activity.

Any amount of physical activity during the day helps. A few minutes 2 or 3 times during your work day counts. Try a few of these or create your own:

  • Set a reminder on your work calendar or phone a few times per day to get up and walk. Aim for 10 minute bouts of walking or moving around each time.
  • Have elevators in your building? Use the stairs instead. Taking the stairs for even 1 flight, either up or down, and using the elevator for the rest is a win.
2

Make every effort to eat healthy at work.

There are no shortages of candy dishes, vending and soda machines, and potlucks at work, which makes it difficult to start or keep healthy eating habits. A little planning and know-how goes a long way.

  • Pack a healthy lunch. Be sure it has a mix of healthy nutrients to keep you full. Here’s a few healthy suggestions:
    • Spring mix salad with 3-ounces of white meat chicken or fish and an apple.
    • Hummus with carrots, celery, cauliflower and/or broccoli and berries.
  • If you must visit the vending machine, choose a low-fat, low-sugar, and low-salt snack like popcorn, unsalted nuts, or whole grain crackers.
3

Treat yourself to a brain break.

Stress can affect work productivity as well as emotional and physical health. Taking an occasional brain break can help. Try these or create your own.

  • Take a walk. Walking is proven to help reduce stress.
  • Breathe in, breathe out. Deep breathing helps lower stress levels. Slowly breathe in through your nose, count to 5, and slowly exhale through your mouth. Repeat at least five times.

For the employer

1

Assess the health of your workplace.

Before making changes to your workplace or its culture, find out what needs to be modified. The CDC Worksite Health Scorecard can help.

2

Create policies that encourage healthy habits in the workplace.

3

Start a worksite wellness program.

These programs help employees achieve and maintain individual and group-based wellness goals and can often improve employee productivity. Free, online programs such as the Arkansas Healthy Employee Lifestyle Program and the Community Healthy Lifestyle Program are great tools.