Personal health is something we should never take for granted, but sometimes it happens. Working in the corporate world can make it challenging to stay on track with health and fitness goals. Just think about it. First thing in the morning we rush to our cars, trying to beat the morning traffic to make it to our desks on time. All that sitting takes a toll. And if you are lucky enough to be offered snack options at your work, you might find yourself equally unlucky if there are no healthy options available. Thankfully our bodies are usually quite forgiving. There are simple changes you can make that will make all the difference.


Eat Breakfast

It literally means “breaks the fast.” Breakfast is quoted as the most important meal because it affects the way you feel for the rest of the day. Starting the day with a well-balanced meal that provides adequate carbs, fiber and protein will fill you up with long-lasting, nourishing energy. Your mental health benefits as well from eating breakfast, especially one that contains whole grains. Try a breakfast cereal of organic oats and fruit with pumpkin and chia seed. Sweeten with agave nectar to taste. Energize your body with antioxidant rich green tea. Studies show that green tea boosts your metabolism and your immunity, can help lower blood pressure and protect against diabetes.


Cut Out Sugary Snacks and Candy and Opt For the Protein

Typically, blood sugar dips three to five hours after you eat, so eating small, frequent snacks keeps your metabolism revved up and helps normalize blood sugar. By now, we should all know the basic negative points on over-eating sugary snacks: energy spike & crash, lowered immunity, fat conversion, memory loss. The list goes on.  Foods like fruits, vegetables, nuts, whole grains and legumes are great tasting and are packed full of nutrients, fiber and protein, all of which your body needs.


Drink Lots of Water

Our bodies are about 60% water, give or take, so clearly water is by far the most important thing for our bodies. Researchers say that dehydration can affect your mood and can make you grumpy and confused. Dehydration can also lead to weakness, fatigue, dizziness, headaches and electrolyte imbalance. As you can see, there are a plethora of great benefits that come from staying adequately hydrated. Do you have trouble remembering to drink your water? Yep, there’s an app for that. In fact, several. Try Waterlogged for iPhone or Water Your Body for Android and iPhone. If you’re not into apps, you can always set a few reminders for yourself. Try spicing up your water by adding your own natural flavor with citrus fruits, herbs and more!


Add More Activity to Your Workday

We spend hours with our buns glued to our seats at work and we know it. We may be doing our best to set aside personal time for exercise but it may still be challenging. Why not try and squeeze some of our exercise needs in while at work? Let’s get up and walk around for a while on our breaks and lunches. Take a moment between loading screens to stretch. Try taking the stairs instead of the elevator.  Adding in more exercises can lead to a happy and healthier workday.


Be As Active As Possible Outside of Work

You don’t need to necessarily join a gym to get in quality exercise. Do what works for you. A brisk power walk or jog before or after work is perfect to get your blood flowing. There is a general goal to aim for at least 30 minutes of exercise daily. Depending on your fitness goals and advice from your physician, the goal may vary.


Get Enough Rest

There is no doubt that sleep plays an essential role in maintaining good health. Without it, many things are affected such as how you react, think, work, learn and interact with others. Finding it hard to go to sleep when you need to? Try sticking to a sleep schedule. All changes take practice but getting into a routine helps train your body and mind to get ready for sleep.


Inspirational Support

Sometimes it helps to have a little bit of support from your colleagues, friends and family. Spread the word of your goals to promote encouragement. Who knows, it may even inspire others to change or even spark a friendly competition. Put some inspirational quotes or photos in your workspace to always keep your goals at the forefront of your day.