1.  MOVE:  Active Sitting–sit on a Stability Ball instead of an office chair.  You’ll move without even thinking about it and your muscles will stay more engaged.

2.  Take opportunities to walk around–at least once an hour, instead of calling or e-mailing a coworker, walk to the person’s office to personally deliver the message

3.  Need a restroom break?  Walk up a couple of flights of stairs to use the restroom on another floor or choose the one that is furthest from your office.

4.  Keep a pair of walking or workout shoes under your desk.  They might remind you to take a walk at lunch or at least take a walk to pick up your lunch.

5.  EAT HEALTHY: Looking for a snack to tide you over until lunch?  Beware of the high-fat, low-nutritional content of vending machine items!  Instead, plan ahead.  Keep microwaveable bags of popcorn, whole-wheat crackers, almond butter, and fresh fruit at your desk for a fast, nutritious snack.

6.  Too busy to leave your desk and you need more than a snack?  Keep power bars handy.  Select those with a good blend of protein, carbohydrates and with a low fat content.  A few of my favourites: Pure Protein, Power Bar and Grab the Gold.  All are nutritious and delicious.

7.  HYDRATE: Sometimes thirst can be mistaken as hunger.  Fill a 32-ounce bottle with water, keep it on your desk, sip frequently and make sure it is empty at the end of day.  Brew cups of herbal tea or hot chocolate.

8.  STRETCH: “Open your heart” several times a day. To counteract the closed-in position maintained while talking on the phone, typing at your computer or reviewing documents, tilt your head back slightly while bringing your arms behind your waist to open and stretch the neck, chest and shoulders.

9.  REFRESH: If your job requires staring at a computer screen for long periods, turn away from the computer to give your eyes a much-needed break.

10. Take a few minutes to meditate, read a few jokes, phone a friend (don’t talk about work), listen to a couple of your favorite songs, daydream about your favourite vacation spot.  The objective is to briefly disconnect from the job at hand.  You’ll boost creativity, increase productivity, reduce stress and soothe your soul.

Sharon Rekieta, PhD is the Fitness and Wellness Director for Lake Austin Spa Resort.  Sharon has been in the fitness industry for more than three decades which includes owning and operating a fitness facility in Houston, TX.  Her curiosity about healthy behaviors encouraged the pursuit of an advanced degree.  She earned her doctorate in Clinical Psychology in 2001 with a focus on Healthy Behavior Adoption, Motivation and Adherence and she has an opportunity to apply that knowledge every day.

Personal philosophy that she enthusiastically lives and shares: “If exercise came in a pill, we’d have the first real anti-aging, stress-relieving, energy-boosting, happiness-inducing medication!”

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