My job revolves around eating right and staying fit, but I know that for most people, making time for work and well-being is often a balancing act.
Treating your body well is often the first thing to fall by the wayside when the pressure is on at the office, but prioritizing sleep, healthy eating, activity and self-care is the best boost you can get. These habits have a direct impact on your overall level of productivity throughout the day.
To help make fitting it all in a bit easier, here are some simple ways to slip healthy habits into your day.
1. Seek Out More Steps
Build walking into your day and reach your goal of 10,000 steps by taking the stairs instead of the elevator, parking farther from your office, or getting off the train or bus a stop early. Traveling for work? Think of the airport as your personal gym—avoid moving walkways and escalators, and go for a stroll instead of sitting at the gate while you wait for your boarding time.
2. Socialize Your Stepping
Connect with your friends, family and coworkers on your Fitbit app to cheer each other on and start challenges to up the ante. Take advantage of the weekend to get moving together—instead of seeing the latest movie, make your group outing a day in the park.
3. Stay Accountable
With wearable devices and other health trackers that fit seamlessly into your daily routine (and don’t emit harmful blue light), you are instantly armed with insights and reminders to take care of yourself.
4. Keep Portions in Check
Most restaurants serve two to three times more than the healthy portion sizes recommended by the U.S. Dietary Guidelines. Learn what a healthy serving should look like. And instead of dining out, stay in and try a new recipe with friends and family.
5. Schedule Your Downtime
Block off your calendar and make a point to recharge for at least an hour each day. Unwinding is important—it allows you to perform at your peak throughout the week.
Ready to get moving? Here’s the routine I took the crowd at Fitbit Captivate Summit, a conference focused on the future of corporate wellness, through today. These simple, yet effective, moves are great—whether you’re traveling for work, or cramming in an early morning session before your commute, you can do them anywhere.
The Moves
This routine includes a warm-up circuit and alternates between cardio and strength building moves like squats and lunges, capped off with a cool-down series.
- Get your blood pumping: start marching and moving your body
- Jog in place: make sure to pump your arms
- Time for jumping jacks!
- Jump rope: alternate between using only your left or right leg
- Boxing: punch and twist, targeting your abs
- Reverse lunges: this is easier on your knees than forward lunges, make sure to do both sides
- Jump rope: active recovery time
- Skater lunge: backwards lunges moving back and across your body, alternating each side
- Jump it out
- Lunges, again! Do walk lunges across the room and back again
- Time for core: hold a plank for 60 seconds, followed by 60 seconds of “supermans” (Lay on your stomach with your legs and arms fully extended so your body looks like an X from above. Slowly, contract your lower back and raise your legs and arms off the ground. Then lower them back down). Repeat this for a total of 3 sets.
- Get jogging: 100 meters to end your workout and cool down
This is a great way to start your morning, but it’s even more important to keep moving throughout the day. Any time you get the chance, stand up, move around, or take the stairs.
The Music
- “Work” (Lost Kings Remix) by Rihanna ft. Drake
- “All The Way Up” by Fat Joe & Remy Ma ft. French Montana
- “How We Do” by The Game
- “Blow The Whistle” by Too Short
- “Only U vs. Roses” (J. Espinosa Jumpoff Edit) by The Chainsmokers and Ashanti
- “Mista Dobalina” by Del Tha Funkee Homosapien
- “Get Low” by Lil Jon
- “Panda” by Desiigner
- “Run It” by Chris Brown
- “The Next Episode” (Dani Deahl & Jason Edward Remix) by Dr. Dre ft. Snoop Dogg & Nate Dogg
- “Truffle Butter” (Jester Remix) by Nicki Minaj ft. Drake
- “Work It” (Mayeda Remix) by Missy Elliott
- “Crazy In Love” (Mayeda Remix) by Beyonce ft. Jay-Z
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Harley Pasternak
Celebrity trainer and nutritionist Harley Pasternak holds a master of science degree in Exercise Physiology and Nutritional Sciences from the University of Toronto, and an honors degree in Kinesiology from University of Western Ontario. As a fitness and nutrition specialist, Harley has trained many celebrities, including Adam Levine, Gwen Stefani, Jessica Simpson, Ariana Grande, John Mayer, Charlie Puth, Jordana Brewster, Rob Pattinson, Tobey Maguire, Lady Gaga, Megan Fox, and Jennifer Hudson. He has appeared on MTV, VH1, The Oprah Winfrey Show, Dr. Oz, THE VIEW, The Tyra Banks Show, Access Hollywood, Extra, Rachael Ray, America’s Next Top Model, Good Morning America, The Today Show, and most recently, Revenge Body with Khloe Kardashian on E! Harley has also lectured around the globe and does speaking engagements regularly.
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