It’s Hard to Stay Active While Working 3 Strategies to Remain Healthy at Work
muscles, which will protect your lower back and improve your posture.
to grab a snack from a vending machine at your workplace or wander around your kitchen for something salty and sweet. Instead, bring healthy snacks with you to work or keep them stocked in your pantry. Fruits, vegetables, and nuts are a great source of energy. Nuts like cashews and fruits like apple slices or grapes are highly portable. If you’re looking for something crunchy, carrots and celery with peanut butter, hummus, or plain will do the trick. Upgrade your chair. Sitting in a chair all day leaves you in a static posture, which increases stress on your back, neck, shoulders, and legs. Some suggest standing more often while at work, but standing for prolonged periods also has negative health implications, including poor circulation and pain in your neck, shoulders, hips, and back. Investing in a comfortable and ergonomic chair to keep your body correctly aligned throughout the day is best. Exercise balls are also an excellent substitute for a chair because you can engage your core
Get up and move around. Getting stuck in your seat for hours is easy, especially when you feel comfortable in your working area. Remaining in a sedentary position can put stress on your body, so get up at least every hour and stretch. Walk around your office building or neighborhood to work your body and get some sunshine. If you have meetings over the phone or with coworkers, ask if they would like to have a walking meeting while you discuss your topics. This will help you remain active and not feel as restless. Whether you’re working remotely or back in the office, these tips will help you remain healthy and improve your posture and joints. If you have any questions about other strategies you can implement in your work routine, contact your friends at M3 PT. We will be happy to help in any way we can.
Many people are now working remotely from home. Although there are benefits, remote work can present challenges — especially for your health. Here are three strategies to remain healthy while working from home. If you’re returning to the office, these tips will also help you improve your health and motivation! Stock up on healthy snacks. Even if you’re not active in your office space, your body needs proper nutrition and hydration to function efficiently. It’s tempting
TAKE A BREAK
TASTY BRUSCHETTA CHICKEN Inspired by Delish.com
INGREDIENTS
• 3 tomatoes, chopped • 2 cloves garlic, minced • 1 tbsp fresh basil, chopped • Salt and pepper, to taste • 4 slices mozzarella cheese • Parmesan cheese, grated
• 4 boneless and skinless
chicken breasts, pounded to even thickness
• 4 tbsp olive oil • 2 tbsp lemon juice, divided • 1/4 tsp pepper • 1 tsp Italian seasoning
DIRECTIONS
side or until fully cooked. 4. Combine the remaining
1. Add chicken to a large resealable bag. 2. In a small bowl, combine olive oil, 1 tbsp lemon juice, pepper, and Italian seasoning. Pour over chicken and seal. Refrigerate for 30 minutes. 3. Turn a grill to medium-high
lemon juice, tomatoes, garlic, and basil. Add salt and pepper, to taste.
5. Before taking the chicken off the grill, top each breast with a slice of mozzarella
cheese. Cover and cook 2–3 minutes, then serve topped with the tomato mixture and grated Parmesan cheese.
heat and add the chicken. Discard the marinade. Grill chicken 5–7 minutes per
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