How to Master the Basics and Maintain Healthy Habits When Returning to the Office

How to Master the Basics and Maintain Healthy Habits When Returning to the Office

Changing routines can make it difficult to maintain a healthy lifestyle. It sounds simple, but getting the basics right can have a profoundly positive effect on your overall wellbeing. 

In this article, we explore the ways you can balance nutrition, exercise, and sleep, ensuring you stay energised and ready to embrace whatever the week brings your way. 

A good night’s sleep 

We all know a good night's sleep can positively impact overall wellbeing and improve both mental and physical performance. 

  • Ideally, aim for 7-9 hours of sleep each night. If this seems like an unachievable goal, try to improve things gradually by adding 30 minutes to your current sleep schedule. By building it up bit by bit, it’ll feel like a natural progression. 
  • Could you tweak your evening routine to help you wind down for bed? Try limiting your evening caffeine intake, swapping your phone for a book an hour before bed, or spending some time doing deep breathing or meditation exercises. 
  • Take a look at your bedroom set up - is there anything you can do to improve the ambience? Consider features like blackout blinds, a relaxing pillow spray, and comfortable bedding to create a calming atmosphere. 
  • If you’re struggling to get to sleep, many apps now have meditations, soothing soundscapes, and music that’s been sonically engineered to help you drift off. 

Hydrate, hydrate, hydrate 

We get it, drinking water may not feel very exciting. But just like sleep, hydration is essential for overall health, yet it’s all too easy to forget to drink those recommended 8 glasses a day. 

  • One way is to always keep a refillable bottle on you. By making it part of your daily routine - drinking water on the commute, during those long meetings and at your desk - you’ll soon reach that target. 
  • Find your preferred style of water vessel – is it a big sup-cup, a favourite bottle or a nice glass – one that’s enjoyable or fun to use can make all the difference in getting those litres in and helping you to stay hydrated. 
  • While the coffee machine at work might look tempting, your body will thank you for swapping out a few coffees here and there for water or a herbal tea. 

Top tip: Try setting phone reminders to stay hydrated. 

Meal planning and prepping 

Meal planning and prepping are your new best friends. Future you will thank you for it, by saving yourself from dinner-decision fatigue and last-minute unhealthy food choices. 

Consider: 

  • Using a meal planner app to help plan your meals 
  • Prepping meals and snacks for the week ahead at the weekend 
  • If it’s within your budget, ordering pre-portioned meal deliveries or the supermarket fresh meal kits – a real timesaving win for quick at-home meals 
  • Cooking extra dinner portions and for the next day’s lunch 
  • Batch cooking soup, freeze it in portions to take to work – it’ll be defrosted by lunchtime 
  • Try nutritionally balanced ready meals for ease 
  • Create a salad in a jar – layer ingredients in a jar for a quick portable lunch 
  • And then there’s helpful kit – from a slow cooker or an air fryer to portable pizza ovens – there’s something for every budget to help ease the cooking process. 

A little walk goes a long way 

At first it may feel challenging to find time for extra activities when adjusting to the new routine. But remember that even a small amount of time can make a difference, so finding little ways to add more activity to your day will all add up. 

  • Before work try a short exercise session such as 10-15 minutes of yoga 
  • If you travel to work by bus or tube, consider getting off one or two stops early and walking the rest of the way.
  • At work, try incorporating desk exercises and breathing exercises into your routine. 
  • Can you turn some of your meetings into ‘stand ups’ or ‘walk n’ talks’. Casual walking lunch meetings might be a great way to get two things done at once. 

Top tip: Check your internal comms or intranet at work for active community groups you can join. If none exist, perhaps you might want to consider starting one - it could also be a fantastic way to meet new colleagues and build your network. 

Remember, by setting realistic targets and implementing small, manageable changes in your daily routine, you’ll be able to maintain your health and energy levels, which will in turn, help you be your best self at work.