4 Habits for a Healthier Workday

Disclaimer: Not Medical Advice. Opinions are my own.

In partnership with ​IM8

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Today's newsletter at a glance:

• The Sitting Disease

• Convenience Kills Goals

• Avoid Dehydration

• Mindful Space Away From Work

One of the most common reasons why people aren't in shape is that they feel like they don't have enough time.

Having the time to focus on your health can feel impossible.

Many of you reading this can relate to this cycle.

Wake up. Get ready for work. Work all day. Come home. Dinner. Go to Sleep. Repeat.

Finding the time to exercise and eat clean can feel like an uphill battle. Once you are in a cycle of habits, it can be challenging to break it.

The average adult spends 1/3rd of their lives at work.

We should view our work as a means to enjoy life. If we dedicate all our time to working without caring for our bodies, our health may decline, leaving us unable to enjoy life when the time comes.

Shift the focus from finding the time to making the time.

Intentionality.

What if we made the workplace a net positive for our health rather than a negative influence pulling us away from our goals?

In today's newsletter, we are going to dive into four tactics (or a family member) can implement in the work life tomorrow to improve your health.

The Sitting Disease

The most significant risk to our health at a desk job is prolonged uninterrupted sitting.

It's an occupational norm to park at your desk and work the entire day with a potential lunch break baked in.

​This cohort study observed 481,688 adult individuals who mostly sat at work had a 16% higher risk of all-cause mortality and a 34% higher risk of cardiovascular disease (CVD) mortality compared to those who were mostly non-sitting at work, after adjusting for sex, age, education, smoking, drinking, and body mass index.

We have heard the commonplace analogy "sitting is the new smoking," and this data echoes these concerns.

Simple solution: standing desk or frequent walks.

Standing for the majority of the day cures the sitting habit.

Take your work calls on a walk.

Set a timer every 60 minutes to hit 10 air squats or walk around the office, block, or the stairs.

The goal is to interrupt your sitting time with movement.

Bring Your Food

Convenience kills goals.

Many offices, shared workspaces, or even work cafeterias opt for convenience over quality.

You may also have to resort to the restaurants in the area. Fast food, convenience stores, and grab-and-go establishments.

These can occasionally serve a purpose, but daily isn't ideal.

Simple solution: Bring your own lunch to work.

It will save you money, keep you on track towards your goals, and help you fight the temptation for convenience.

With conscious planning, you can meal prep 1-2 days per week and have your meals mapped out.

Proper Hydration

Honestly, I struggle with this.

Back-to-back cases in the operating room, frequently, hydration takes a backseat.

I make a conscious effort to start early and often.

I start my morning drinking ​IM8​ to get my multivitamins and minerals, while kick-starting my hydration.

Hydration requires little to no effort, but can make a huge difference for mental and physical performance.

Even minimal dehydration can have a significant impact.

Simple solution: Keep a water bottle with you.

Make hydrating accessible and easy.

Give Your Mind a Break

Work can consume your life.

Work should fulfill a significant purpose in your life, especially given how much time we dedicate to it.

However, work shouldn't be your life.

Creating space away from work can make work more enjoyable.

Simple solution: mindful practices.

Meditation, breathing exercises, time in nature, and daily walks can create space away from work.

The goal is to find a quiet space to reset and show up to work with excitement.

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Start with small steps toward a healthier work environment.

The small wins compound into huge health wins.

Don't let your job work against you.

Only the best,

Jeremy London, MD

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