Staying healthy on the job isn’t easy to do. With today’s increase in sedentary office jobs, and an increase in hours spent at work, it’s not easy to stay active and eat right. And not only are you likely to gain weight when you enter the workforce, but to top it off, your neck is stiff, your back is sore, and your ankles are swollen. What can you do to stop the downward spiral?

Move around. You may have a report due at 5 o’clock, but take the time to get up every hour or so and do a lap around the office. You’ll increase circulation, relieve stress and add a few steps to your daily total.

Skip the email. Instead of sending that note off to your coworker electronically, or picking up the phone to call your boss down the hall, why not deliver the message in person? It’ll give you another reason to get up and get moving.

Stretch frequently. Take a few minutes every couple of hours to flex your wrists, roll your shoulders, gently stretch your neck and flex and point your toes. This is just another way to keep that blood flowing and avoid kinks and tension.

Pack your lunch. Whether it’s leftovers from last night, or a sandwich and salad, taking your lunch rather than grabbing fast food or a sub at the corner deli will keep you from making spur-of-the-moment calorie splurges.

…and healthy snacks, too. If your office has a refrigerator, keep some yogurt cups, cottage cheese, raw almonds, fruit and vegetables on hand to combat afternoon munchies. You’ll avoid the vending machines and keep your energy up until dinner time.

Get others on board. Talk to your coworkers and suggest group activities, like lunch break walks, weekly healthy-eating potlucks, or afternoon yoga or weight training sessions in an empty conference room. You’d be surprised how many people are interested in becoming more active and improving their eating habits. Sometimes all it takes is one person to get the ball rolling, and as a bonus, you might find yourself surrounded by support and encouragement.

"Eat well. Live well. Be well."