Ask Manpower:

I sit at work all day. Do you have any suggestions on how I can stay active in a sedentary job?

As the population becomes increasingly health conscious in addition to watching their diet, they look for ways to stay physically active as well. If you have a job that requires you to stay moving, like retail or warehousing – chances are you are easily getting in your daily steps and keeping your blood flowing. But, since a significant amount of your day is spent at work, if you have a job that is rather sedentary such as a desk job, you may need to find some creative ways to promote movement.

Take Your Scheduled Breaks

It is rather easy to get hyper-focused on your work or pressed for deadlines and forge through your day by foregoing allotted breaks. This is especially common in companies that do not have planned departmental breaks and leave it up to team members to manage their own time. Taking your breaks is not only important for your mental health it is important to your physical health as well. At breaktime make sure you get up and move. If you like to use your breaks to catch up on email, personal calls, or a little social media banter – take advantage of the mobility a phone offers and take care of business or decompress while on the move.

Schedule in Stretch Breaks

No matter how ergonomic your workstation is, if you spend a lot of time there you are bound to get stiff. Work regular stretch breaks into your day; we would even recommend frequently sprinkling them in briefly around your traditional breaks. The practice of sprinkling in stretch exercises will provide multiple opportunities to improve circulation, release tension, improve focus & productivity, and reduce pain.

Stand Up Whenever You Can

Would it be ideal for everyone to have convertible workstations that allow for both sitting and standing? Yes, of course. However, convertible workstations are often costly, and it may not be an affordable or practical solution for all companies. That being said, finding opportunities to stand while you are working does not have to be limited to those that have fully adjustable or mobile workstations. For instance, you can take the opportunity to stand when you are on a phone call.

Not only will standing up help you remain active, it can also help you exude more confidence and increase the overall energy of the call. If you have a brief meeting scheduled, consider having everyone stand – in addition to helping people improve blood flow, it can also help you keep the meeting moving along.

Find a Walking Partner

When grabbing your bag for work, why not throw in a pair of sneakers and find yourself a walking buddy? Not only will finding yourself a walking partner help you get moving and keep you accountable in your efforts to stay active, but it will help you build healthy relationships with your peers. You don’t need a fancy track or groomed trail, just open the door and start walking and see where the road takes you.

When walking, relax your mind, chat about things that bring you joy, and avoid bringing negative energy by engaging in petty office gossip or belaboring all the work stressors.

Listen to Music

There is something about music that just makes the day go faster, increases your energy, improves your focus, and just helps you get into your work. With the right music playing you can’t help but want to move, whether simply tapping your feet, moving your shoulders, or having a quick little dance party that would compete with the likes of Ellen DeGeneres. Of course you may want to temper back your moves just a bit to not call too much attention to yourself – but go on and subtly get your groove on.

Let Manpower Help Keep Your Career Healthy!

Contact one of our staffing experts today!

It’s Monday morning, you’re rushing to leave for work for work on time, and as you open the front door, you remember that you didn’t pack a lunch. It looks like you’ll be ordering out – again!
We get it – figuring out healthy lunches for the workweek can be tricky, especially if you’re frequently pressed for time or you’re just not that into cooking. However, the benefits of enjoying a balanced, satisfying meal during your workday far outweigh the minor inconvenience of a little food prep. You’ll feel better, have more energy, and be better able to tackle problems with your improved mental focus.

Here are some examples of easy workweek lunches that can help fuel your success:

Lunchables 2.0

If you need variety to feel satisfied with a meal, putting together a snack plate of nutrient rich foods is a great option. Consider including things like sliced veggies, hummus, your favorite deli meat or a pouch of tuna, hard boiled eggs, nuts and cheese, avocado/guacamole, and pretzels. The combinations are endless! If you feel like a treat, throw in a little sweet surprise to round out your meal.

Super Salads

Salads get a bad rap, but they don’t have to be boring! Start with a generous helping of your favorite greens, and then add a protein – tuna, leftover chicken, or hard-boiled eggs are easy options. Then, to make things more fun for your palate, include a few tasty add-ons, such as: nuts, avocado, fresh fruit, cheese, your favorite sliced vegetables, and/or your favorite salad dressing.

Smoothies

Do you tend to eat smaller meals during the day and enjoy a larger meal in the evening? Or maybe you’re working on the road and don’t have much time to spend eating lunch? In either case, smoothies can be a fast and satisfying choice! The options are endless here, too – start with a base like fruit juice, milk, or coconut water, and your favorite fruit(s) – fresh or frozen are both fine. Add a handful of greens and a serving of healthy fat like nut butter or flaxseeds. If you want to get fancy with it you can add some superfood or protein powder, but these are optional.

Sandwiches/Wraps

Would any workweek lunch list be complete without the dearly beloved sandwich or wrap? They’re classics for a reason – they’re easy to assemble, easy to eat, and if you fill them with the right things, they can tame your hunger for the rest of your shift! Get some fiber by starting with whole grain bread or a wrap, then add your favorite protein, some thinly sliced veggies, and a healthy but tasty spread like hummus or mashed avocado. Enjoy with a piece of fresh fruit and you’re good to go!

Leftovers: The Remix

Get creative with your leftovers as if you were auditioning for Food Network’s Chopped! What can you do with last night’s dinner to put a fresh spin on it for today’s lunch? Perhaps you could make an egg scramble using leftover protein and veggies, or stuff them into some pita bread with a bit of cheese and heat it up for a DIY Hot Pocket! Repurposing leftovers is an excellent way to cut food costs while still enjoying variety in your meals.

Keep in mind that nutritional and dietary needs vary from person to person, so this list is just a basic starting point – you can add, omit, or combine items from the list above according to your personal needs and preferences.

If you’re really pressed for time in the morning and simply can’t make lunch each day, consider prepping your weekly lunches ahead of time on a day when you do have some flexibility in your schedule. Getting into the habit of packing healthy lunches that you enjoy will help set you (and your appetite) up for success for years to come!

When it comes to navigating the world of work – Manpower is here to help!