Family Matters- USFHP Blog

4 Tips to Help You Have Healthy Work Day

Posted by admin on Mar 12, 2018 1:00:00 PM

     Most of us realize that the ability to stay healthy at the office can be challenging at times.  From weathering the co-worker who brings their latest bout of flu to work with them, to piling on the pounds as you “wine & dine” clients, to making stressful deadlines and dealing with toxic co-workers, you feel lucky if you can just make it home alive at night. But somehow you do.


     US Family Health Plan – a TRICARE Prime health option – is all about making a plan that helps you stay healthy and well, both at home and at the office.  Here are 4 tips to help you master the art of staying healthy at work, no matter what the office throws at you.


     1.     Healthy snacks are your new best friend.  This will make all the difference when you start to get those midmorning or afternoon munchies. Take fresh fruit, raw nuts and seeds, kale chips, baby carrots and hummus, a yogurt or a homemade trail mix (like a mix of coconut flakes, goji berries, raw cashews, and other nuts/seeds/unsweetened dried fruit). Keep an emergency stash of dark chocolate for employee birthday celebrations so you aren’t temped to take a bite of that luscious chocolate cake. And remember to drink water throughout the day. Pack some decaffeinated herbal teas in your bag. Need something sweet? Try naturally flavored sparkling waters, coconut water, or a cold-pressed green juice.

     2.     Learn how to de-stress at the office. When you feel stress or anxiety start to set in, take a brief time out and practice meditation mindfulness.  Breath, stay in the moment, and let the stress drift away.  Put an inspirational sign on your office wall to help you get through the day.  Remember to count to 10 before saying something to a boss or co-worker that you may later regret.  If necessary, go outside for a quick walk to take away some of the tension or pressure.

     3.     Move around. When you start to feel achy or drowsy, get up and go for a 5- or 10-minute walk either outside or around the office. Taking a mini-break to get some fresh air will help relieve the stiffness from sitting in front of your PC.  It also helps you get some cardio going on the fly.  You also have a chance to refresh your mind and recharge to finish whatever project you are working on.

     4.     Wash your hands frequently.  Try to wash your hands a few times a day, as you are more likely to come in contact with germs at the office or on your commute.  Keep your desk and computer keyboard clean and sanitized.  Make sure your practice sanitary practices in the office restrooms, including washing your hands and avoiding dirty doorknobs.

     5.     Find healthy eating spots and order wisely. Take some time to look up the healthy restaurants near your office. Maybe you'll discover a new spot that you can suggest for the next office take-out, or your next lunch break with a co-worker.  When you have to entertain clients, carefully look over the menus for healthy options, like salads.  Skip the extra cups of coffee and the desserts, and you should be home free!


     US Family Health Plan promotes health and wellness -- both at home and at the office.  At home you can set the conditions, but at work, you have less control.  What you can control are what you eat and how you react to things.   Just these two little things can make a huge difference in your day, and if you follow all of our tips, you should have a good work day and make it home in one piece.

Topics: US Family Health Plan, heart health, Cardio Health