Most of our waking hours are spent at on the job, which means the work environment can play a big part in our health and well-being.Here are a few tips that can help you to not only reduce your risk of work-related illness, but to also boost your health while you’re on the job!

Exercise
Getting active at work is easier than you may think. Start by keeping track of your steps every day with a low cost step monitor. If you log 3,500 steps or less, you’re sedentary; 7,000 steps a day is active, and 10,000 is highly active. Need to take more steps? Try these ideas on for size:

• Instead of picking up the phone or sending an email, take a moment to walk over to your colleagues’ desk and have a face-to-face conversation.
• Take the stairs instead of the elevator.
• Start a walking club with your co-workers and commit to taking a 15- to 30-minute walk during lunch or after work two or three days a week. Be sure to get clearance from your doctor first, and don’t forget to buy a pair of comfortable walking shoes!

Have a Healthy Lunch
Going out to lunch with co-workers? Plan your meal in advance by visiting the restaurant’s website before lunch and checking out the nutrition information online. Better still, bring your lunch to work. That way, you will know exactly what’s in your lunchbox – whether it’s a sandwich, a salad or last night’s leftovers – and you’ll save money.

Snack Smart
Reduce the temptation of raiding the vending machine by keeping a few healthy snacks in on hand. Low-fat yogurt, nuts and fresh fruit are great options. Start a smoothie club among your co-workers. Pool your resources for a blender or extractor and smoothie ingredients, like fresh fruit, spinach and organic apple juice. Designate one person to mix the smoothies or rotate the job among club members on a weekly basis.

Drink Water
Did you know that dehydration can cause fatigue and affect your ability to concentrate? Drinking an adequate amount of water – eight to 10 glasses every day – can help you stay hydrated and focused. If you work outdoors in the heat, make sure you are taking in more fluid than you are losing.

Avoid Computer Eye Strain

Give your eyes a 20-second break every 15 to 20 minutes by looking away from your computer screen. And, because we tend to blink our eyes less frequently when staring at a computer screen, remember to blink lightly throughout the day to refresh your eyes and keep them moist.

For more information or for a physician referral, please call 305-674-CARE (2273) or visit www.msmc.com.