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This post from Kerry Clifford, a Registered Dietitian and Health Coach at Interactive Health, was recently published by the Chicago Academy of Nutrition & Dietetics. The original piece can be found here. 

Throughout our careers, Americans spend about a third of our lives at work. About 86 percent of men and 67 percent of women work more than 40 hours per week. Employers continue to expect higher performance from employees, which leads to continued increases in the length of the work week. In addition, during the 1960s, 80 percent of mothers stayed home, now in 70 percent of households with children, both parents work.

The stats have flipped and that means there’s less time for healthy lifestyles; prioritizing time for well-rounded meals and physical activity. Research demonstrates the effects of chronic disease prevention throughout life to decrease healthcare costs and promote long term health. The Wellness arena is certainly growing and lacks definition by the numbers. Quantifying health through a personal health score and goal helps save corporations real dollars on insurance expenditures (the model used at Interactive Health). The use of experts in the field including Registered Dietitians, Nurse Practitioners and Clinical Psychologists can help promote positive behavior changes. With wellness initiatives, corporate culture shifts toward a healthier environment.

Many people feel their lives are just too busy to be healthy and therefore they fall into the ‘all or none phenomenon.’ Setting small, realistic goals for improving health are the most likely to make a long term impact on one’s health!

Here are 10 small goals to be more healthy at work:

1. Pack snacks

Science suggests there is a benefit to spreading your calories throughout the day instead of eating them all at once. More specifically, eating protein throughout the day helps maintain lean muscle mass and balance energy levels. Try eating nuts, a hard-boiled egg or string cheese at 10am and 2pm!

2. Set a clock to stretch

Many of us sit at our desks in the same position all day long. We know, it’s hard to remember to get up and stretch. Add reminders to your outlook calendar to stretch.

3. Water, Water, Water

Our bodies are 60% water and that includes our brains, as well. Water is naturally energizing and helps with proper digestion, absorption and transportation of nutrients around your body! Not only does drinking water benefit your health, but more steps to the water fountain and restroom will benefit your health, too!

4. Walking Meetings

Late summer and fall are perfect for the walking meeting! Getting out of your normal space can help with creativity and communication. And it will benefit your health, too!

5. Turn lunch into exercise

Even 20 minutes of exercise will help improve your energy, focus and efficiency! Not only will the exercise have effects on your brain, it also affects your blood sugar control and cardiovascular health.

6. Healthy potlucks

Setting an office culture of promoting health can be difficult to do, but helping your co-workers try delicious, healthy recipes is one way to start! Many of us get stuck in a rut with the foods we purchase, so suggest mixing it up with your co-workers for lunch!

7. Avoid the all or none

It’s that easy, anything counts! Typically, many hard-working Americans fall into the ‘all or none phenomenon.’ “I already had cake and cookies today, I might as well have fast food for dinner tonight, too.” Is this you? As soon as you see every choice you have as an opportunity to make a better one, you will improve your health instantly!

8. Create a standing desk

It doesn’t have to be fancy. Using books to boost your computer or finding creative solutions online can help make a standing desk to utilize for a few hours each day. Studies show a mix of sitting and standing is best for posture and overall health in general.

9. Make it a challenge

Who isn’t motivated by a little healthy competition? Creating a squats challenge or steps challenge between teams at the office can help increase engagement in physical activity during the day.

10. Use your scheduler

It can be difficult to remember and often gets moved to the back burner if you are busy working. However, setting an alarm on your outlook calendar or iPhone will help you and your team remember to move!