How to Have a Healthy Workday

Posted by Becky Squiers on Mon, Jul, 27, 2015

business-notebook-vector_zk0PLbPu-1Not every day is the same, but they all can be healthy. Individual healthy habits are what stack up to a healthy lifestyle. Find out which healthy habits you enjoy, and plug those in to your workday.

Here’s what our ideal healthy workday would look like. Obviously feel free to adjust to your own personal schedule, but use this as a guide to fit healthy habits into your regular work schedule.




7:00 a.m.

Get Going

Wake up after a full night of sleep (preferably eight hours if you can!).

7:30 a.m

Get Energized

Eat a hearty, healthy breakfast to keep you energized throughout the day.

8:00 a.m.

Get Going

Try walking or biking if you live close enough.

9:00 a.m.

Get Moving

Get up from your desk to go fill your water bottle (at the farthest fountain if you’re feeling extra healthy).

10:30 a.m.

Get Energized

Go say hi to an office friend, and grab a healthy snack. Mixed nuts are always a good option.

12:00 noon

Get Moving and Get Energized

Head outside to walk a few laps around the building and get some fresh air before settling in for your healthy home-packed lunch.

2:00 p.m.

Get Moving

Get up and go fill your water bottle (at the farthest fountain for sure this time!).

3:30 p.m.

Get Energized

Grab a buddy and do some desk exercises or stretches. Then snack on something healthy (like an apple) to re-energize before the afternoon slump.

4:30 p.m.

Get Organized

Start getting your workload organized for tomorrow because your mental health is important too.

5:00 p.m.

Get Going

Head on home and don’t bring your work with you!

This type of ideal healthy workday is clearly scheduled for someone with a desk-oriented job that involves sitting all day. If you have a more active job—or maybe if you use a standing desk—use the “Get Moving” breaks to get stretching. Because if your body is in motion all day, your muscles might need some extra attention.

Use this schedule as a structure to remind yourself and your employees that healthy habits can fit in to the average workday. Choose healthy habits you enjoy, adjust the schedule as you need to, and let us know how it goes!

What healthy habits do you mix in with your work schedule?

Open Letter

Topics: Healthy Workplaces, Wellness at Work


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