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    Top 5 tips for staying healthy at work

    Simple steps to better office health

    One must be mindful of office snacks

    Birthdays, Fridays, hump days and ‘just because’ days: there always seems to be a constant flow of sugar-laden, low nutrient based snacks in our offices.

    Don’t get us wrong, we don’t think there’s anything wrong with treats – but sometimes they can come a little too thick and fast.

    So how do you learn to enjoy them in moderation?

    Here are some facts that might help you put the biscuit down…

    • Raises your blood sugar levels as most naughty snacks are high in processed carbohydrates
    • This creates further cravings and can lead to overeating
    • Post sugar dip leaves you feeling tired
    • Sugary snacks can cause you to build unnecessary fats and are low in nutrients
    • Dense in calories, so you end up having more energy than you need

    Find some guidance on sugar from the NHS here

    If you struggle to say no to snacks out of habit, try swaping them. Some good swaps to make are:

    • Whole fruits
    • Hummus and veg sticks/pita bread
    • Nuts with natural yoghurt, blueberries and a grated, high percentage (over 60%) dark chocolate
    • Energy balls

    Take the darn stairs

    Everywhere! Your commute to and from the office is the best opportunity to get some stairs in – walk up the escalators and take the stairs everywhere you can, the underground is full of them!

    In and around your office building- don’t press a button and wait- take the stairs!

    We’re big stairs advocates because:

    • It uses a lot more energy than just standing in a lift
    • Steps help tone your glutes, hamstrings and quads
    • Sometimes, you can even beat the lift

    Use ones’ lunch break

    GET OUTSIDE! Just a 10-minute walk on your lunch break can have many positive benefits.

    Or, if you fancy it, you can actually fit your workout into your lunch break!

    20-30 minutes for a lunchtime workout is sufficient and if you’re as lucky as we are, based in Bloomsbury we are spoilt with green areas.

    Take a jog and see what new places you can find. Or use the green space to do a HIIT training session with an office buddy.

    • Resistance bands are easily transportable for green area work-outs
    • Running/jogging requires little planning and you get to explore the area near your work
    • Improved concentration through the afternoon
    • Increased metabolism
    • Afternoon glow

    Eat a well-balanced feast for breakfast  

    • Low in sugar
    • High in protein
    • Wholegrains
    • Whole Fruit
    • Overnight oats
    • Smoothies with at least 70% veg

    Healthy breakfast inspiration from the NHS.

    Stay hydrated

    Glug, glug, glug- keep your water bottle close.

    There are some great re-useable ones out there where you can add fresh fruit to lightly flavour the water.

    Green Tea is always a winner and the warm water makes you feel fuller.

    Let us know how you stay healthy at work!


    Written by Jenny Darlow

    Contact us on 020 7874 7020 or email [email protected]

    BMA House, Tavistock Square, London, WC1H 9JP




    One thought on “Top 5 tips for staying healthy at work

    1. Check out the ingredients for the energy balls and get making!

      o 1 teaspoon of vanilla essence
      o ½ cup almond butter
      o ¼ cup ground flax seed
      o Chia seeds
      o cocoa powder
      o 16 medjool dates, pitted
      o 1 Tablespoon maple syrup
      o ½ teaspoon cinnamon
      o Coconut flakes

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