We all know that eating a balanced diet and getting plenty of exercise are the keys to getting and staying healthy.
But as so many of us lead busy lives, especially when working, these things can be easier said than done.
It can be easy to assume you have no time to do exercise or properly control your diet.
However, with just a little forward planning, it is possible to stay healthy and fit this in around a full or part time job.
You may be lucky enough to work near a gym or sports club. If that’s the case, you could use your lunch break to visit the gym for an exercise session, or play a game of badminton or tennis with colleagues. This is a great way to incorporate exercise into your day without encroaching on your free time in the evenings.
If that sounds like too much to fit into your lunch break, you could try taking some time to go out and take a walk. This can be particularly appealing with warmer weather on the way, and can be a good opportunity to clear your head and take your mind off work.
But if you don’t have easy access to these kinds of facilities during your working day, the opportunity for exercise is not lost. Many of us will commute into work either in the car or on public transport such as the bus or train.
While you may live too far away from work to walk the whole distance, it is worth considering parking your car a bit further away and walking some of the way, or getting off the bus or train a stop or two earlier and going the rest of the distance on foot.
Doing this twice a day is a great way to get more exercise. If you are feeling more ambitious, you could try cycling into work.
Even little things such as using the stairs in the office, rather than the lift, and taking 10 minutes to take a short walk will help you get more exercise.
In many offices and workplaces, the large number of people celebrating birthdays or returning from holiday can mean plenty of sugary treats are on offer.
Sitting at a desk for most of the day can also make it tempting to snack a lot.
An important part of eating healthily is to make sure your diet is balanced. This means making sure you eat plenty of fruit and vegetables and selecting your foods from each of the major groups, such as proteins, starchy foods and unsaturated fats.
While you may be used to having a chocolate bar or packet of crisps as a snack at work, consider changing this to something healthier, such as a pot of fruit or vegetables such as carrot sticks.
Rather than buying your lunch every day, consider making it at home and taking it to work with you. Not only will this allow you to know exactly what is in your food, it should also work out cheaper than visiting a shop every day.
Plan your meals to incorporate regular healthy snacks, such as fruit, to reduce the temptation of having unhealthy foods instead.
When you are busy, it can be easy to forget to drink. But keeping hydrated is good for you and can also help you feel more awake and alert.
Try to drink water while staying away from sugary soft drinks which can add calories and also be bad for your teeth.
While tea and coffee are fine as part of a balanced diet, it is important that these are not your only source of fluids. Try not to drink more than one – two cups of coffee a day.
So you see, with a little planning, it is easy to incorporate exercise and eating well into your working day, allowing you to say fit and healthy while at work.