Active Living

• Walking can be a refreshing and enjoyable way to relax, and can easily be added to your lunch-time routine. Regular brisk walking for at least 30 minutes, four to seven days a week, has many health benefits.
• Try counting your steps! Use a pedometer to automatically record each step you take. Pedometers are small, lightweight electronic devices, and are worn on your waistband.
• Taking the stairs regularly contributes to the 30 minutes of physical activity we all need everyday. Regular stair climbing can improve your leg strength and aerobic capacity.
• Try walking, cycling, or in-line skating to and from work.
• Exercising after work can give you more energy so that you can focus on enjoying your time with your family or friends.
• Stretching frequently at your desk and throughout the day can help you loosen up your muscles and clear your head.
• Take short and frequent breaks to reduce stress and improve your productivity.
• If you can, take it outside. Introduce “walking meetings” and discuss your business while going for a walk.
• Are you a leader? Organize lunchtime and after work exercise programs and activities for your co-workers.

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Healthy Eating

• Start each day with a good breakfast. Your mind and body require nutrients to get going after a night’s sleep.
• Enjoy light and balanced lunches and avoid snacking on fatty foods. Eating the wrong kinds of food could leave you feeling tired and craving sweets.
• Drink about eight glasses of water throughout the day. It’s cool, it’s clean, and it’s refreshing.
• Try to limit caffeine consumption. Too much coffee, tea or soft drinks with caffeine can leave you dehydrated.
• To tackle the hunger pangs that might occur during your day, store healthy snack foods in your desk like crackers, dried fruit/canned fruit, juice boxes, rice cakes, cereal, granola bars, peanut butter, canned tuna.
• In the fridge, try keeping healthy snacks like small bran muffins, yogurt, cottage cheese, fresh fruit, raw vegetables, or cheese to snack on.

If you work shifts:

• Maintain regular eating patterns with balanced meals, and drink lots of water.
• If you’re working an afternoon shift, have your main meal in the middle of the day, not in the middle of the shift.
• Night workers should eat lightly throughout their shift and have a moderate breakfast before going to sleep.
• Avoid greasy foods, especially at night.
• Experiment with different patterns of work and sleep to see what is best for you.
• If you work nights, make sure you have a comfortable, quiet place to sleep during the day.
• Learn how to recognize and reduce stress through physical activity and relaxation techniques.