Healthy Habits to Slip Into a Busy Workweek

The pre-holiday rush might mean logging more hours at the office, but it doesn't have to come at the expense of your health.  “It's important to stay healthy during the busy work week because work is where we spend the majority of our time each day,” says Danielle Omar, a registered dietician. “Often people will throw in the towel when they get stressed or rushed.” Here are some simple, yet healthy routines to slip into your busy day.

Eat Breakfast
Even if it takes a few extra minutes of your day, it’s not a good idea to skip breakfast, which gives you energy and helps you feel better at work, says Omar. “Research consistently shows that breakfast eaters report feeling better physically and mentally,” she explains. Opt for high-energy low-fat foods that are also low in sugar.

Stay Hydrated
Drinking water throughout the day helps battle fatigue and keeps your body functioning properly. If it’s tough to leave your computer, keep a reusable water bottle close by. “Water will help you stay hydrated, which can relinquish your need for that afternoon nap,” says Sara Hauber, a healthy lifestyle consultant.

Stay on Schedule
It’s important to make time for exercise during the week in order to combat stress and prevent weight gain. “Schedule your workouts and treat it like an appointment,” says Dawn Franklin, owner of the Arizona-based Dawn Franklin Adventure Boot Camp.

Cook for the Week
Packing a lunch at home helps prevent those extra fast-food calories from sneaking into your day -- even if you just brought leftovers. Franklin suggests cooking twice a week on Sunday and Wednesday and preparing enough food to last half of the week. “If you plan ahead and make it convenient for yourself, you’ll be able to eat right even when you are rushed at work,” she explains.

Keep Healthy Snacks Handy
It’s easier to stave off that 4 p.m. vending machine run when you already have a few options stowed away in the work refrigerator. “Stock the office fridge with healthy snacks like low-fat yogurt, 2% cottage cheese or carrots and hummus,” says Omar. Keeping snacks on hand is also a great way to stay within your budget.

Get Moving
Remaining active at an office job is tough, but it’s important to take breaks to help maintain concentration and get your body moving. Omar suggests setting a reminder every half-an-hour and leaving your desk area for a few minutes. Or “take the longest route to the restroom, limit interoffice e-mail and walk to your co-workers desk or office.”