It may feel like there aren’t enough hours in your extremely busy day to eat healthy and be physically active. However, there are opportunities everywhere to sneak in some healthy behavior — especially at work. Use the ideas below to eat better and move more during your workday. They’ll help you reduce stress, elevate your mood and make life a little healthier and happier.


To feel more alert and energized during your workday, incorporate healthy foods into your lunch plans every day. Use these tips to start.

1. Pack a Quick, Healthy Lunch

Even a quick, convenient lunch can be packed with nutrition. Find a wide variety of easy lunch ideas at ShapeYourFutureOK.com, like these tasty wraps. Make a whole bunch at once, store them in the fridge… then grab and go!

BBQ Chicken Wrap

Avocado Turkey Wrap

Chicken Caesar Wrap

2. Carry a Water Bottle

With a water bottle constantly nearby, it’ll be easier to stay hydrated throughout the day. Daily water intake recommendations vary with age and gender, as well as several other factors like health and activity levels. Find recommendations here to see how much water you need each day.

3. Switch Up Your Sandwich

If a homemade sandwich is your go-to work lunch, spice it up to add some variety. Tired of sandwich bread? Try pita bread, or a tortilla or lettuce wrap instead. Try this Pear and Avocado Sandwich. Add different fruits and veggies to give it even more flavor.

4. Pack Healthy Desk/Break Room Snacks

Forego unhealthy snacks like cookies and chips. Instead, whet your appetite with snacks like whole-grain crackers, granola bars, dried/fresh fruit, low-fat yogurt or veggie sticks and hummus. Or find tons of other unique, healthy snack ideas here.

5. Set Small Goals

Try setting a simple, achievable goal for yourself each week. Write your goal on a post-it note and keep it in front of you at work. Goals could be as simple as:

  • I will eat one fruit or vegetable at work each day this week.
  • I will drink 7 glasses of water at work every day this week.
  • I will eat a healthy breakfast every morning this week.


Being active at work can help reduce stress and give you energy. Get moving with these easy tips.

1. Stretch at Your Desk

Getting 30 minutes of physical activity is a lot easier when you split it up into 5-to-10-minute intervals. A few minutes here, a few there… it all adds up! Take short breaks to extend your arms and legs every so often. Start with the three ideas below, and find a long list of other Office & Workplace exercises here.

Standing Leg Curls

Chair Lunches

2. Walk and Talk

Instead of sitting in a room, schedule a meeting where you can discuss agenda items on the go. When the weather is warm, head outside for some fresh air as your stroll around. Taking a walk can help you clear your head and get some ideas flowing.

3. Motivate Others

Lead by example. Share activity ideas with coworkers and encourage them to participate. By inspiring others to get moving with you, it’ll make physical activity more fun and enjoyable. Plus, it’ll help keep you accountable, too. To help motivate your coworkers, print off these posters and hang them around your desk or break room!

Healthy Workplace Posters

4. Use Resistance Bands

Resistance bands are lightweight, inexpensive and you can take them anywhere. Plus, there are a variety of exercises you can do with them that target different areas of your body. Don’t have access to resistance bands? Just use a towel!

5. Look for Opportunities to Take More Steps

Keep your eyes peeled for opportunities to squeeze in some extra activity. For example, take the stairs instead of the elevator. Park your car farther away in the parking lot. Take a walk during your coffee break. If you can, walk or bike to work instead of driving. You’ll avoid traffic jams, plus you’ll save on gas money.

Ready to get busy living healthy? Try these workplace wellness tips today. And find tons more recipes, tips and healthy ideas at ShapeYourFutureOK.com.