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The Boomer Bulletin - 2011
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How to Stay Fit and Healthy at Work

Posted By Deanna Cox, Tuesday, February 8, 2011

With the new year starting just over a month ago I know several of you, me included, decided to make a New Year’s Resolution which probably included something about getting in better shape and becoming healthier. I don’t know if you’re anything like me, but I always have trouble making a resolution and then sticking with it especially with how busy life can get. If you can have a creative and open mind you can turn that resolution into an achievable goal and even motivate coworkers to participate.

Here at Boomer Consulting we have two programs we offer to all employees, one is a monthly chance to win $25 for earning a certain number of points for eating healthy, working out and drinking water that our employees keep track of on a daily basis. The second program is where each employee thinks of a goal they want to complete by the end of each quarter, this is a personal goal from lifting a certain amount of weights to losing a certain number of pounds. Each person involved in the second program puts $20 into the pool and at the end who ever met their goal gets to split the pool.

There are several ways to stay healthy even when you have a busy, on-the-go, life. Below is a list of ideas that you can start to complete at work to get you to start eating healthy and start getting physically fit.
  • Pack your lunch instead of eating out
  • Stash healthy snacks (Fruit and nuts) so that you aren’t tempted if your office has a candy stash.
  • Plan out a menu for the week including breakfast, lunch and dinner, this will help you schedule healthy meals and stick to them.
  • Buddy System – find someone else at your work who also wants to start eating right and becoming more active and encourage each other.
  • Use lunch break for 30 minutes – 1 hour walks/workouts
  • Schedule in two 15 minute breaks to stretch/workout/walk at the office
  • Create office challenges like the two mentioned above or make up ones for your employees
  • Take the stairs or take the long way to get somewhere
  • Fill your glass of water half way so you have to get up and make more trips to refill it
  • Have a drawer dedicated to different workout equipment (hand weights, resistance bands, small step machines etc.)
  • Make an agreement with your office to not buy unhealthy snacks for the office
  • Spin bike or treadmill desks (
  • Deliver messages in person instead of through e-mail, this will make you get up and move plus improve office relationships.
  • When ordering in food for the office find places that have a selection of healthy items for people to choose from.
  • When weather permits, take lunch to the park. Make a few laps around the park then sit at a picnic table and eat your lunch before returning to work.
  • Park as far away from the entrance as possible
  • Sit on a big exercise ball instead of a normal office chair this will work your core and back muscles; here at Boomer we do have one employee who does this and he is in very good shape.
  • Leg lifts at your desk; while sitting at your desk sit with your back straight and lift your right leg straight for 10 seconds and then alternate to your left.
  • Walk or ride your bike to work, or, bring your bike to work and bike at lunch time
  • Keep a scale in the company bathroom so employees can weigh themselves
  • Purchase a pedometer, make your goal at first to get in 1000 more steps a day (then you normally would get in) each week working up to 10,000 steps. After work head to the park, local gym, or anywhere there is a treadmill or elliptical and finish out the remainder of your steps. Once 10,000 steps/day becomes too easy raise your goal.

There are several ideas that you can implement at your office or individually to help people start working toward their goals of eating right and becoming physically fit and you just need to see what works best for you and/or your office. Don’t become discouraged if you get off to a rocky start or you are not achieving your goals fast enough, these things take time. Just continue to work on your goals every day and you will start to get into a routine that you will start to look forward too.

Remember, there is always time to get into a healthy routine and there is no better day to start then today!

If you have any questions about anything mentioned in this article please do not hesitate to contact me at or by phone at 785-537-2358 x125.

Tags:  health tips 

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