Work it Out: How to Get Healthy on the Job

You know the benefits of staying active and healthy. And so does your employer. In fact, according to a study conducted by American Sports Data, people who exercise were absent from work only 2.11 days per year, compared to 3.06 for inactive adults. And the Centers for Disease Control and Prevention indicates that physical activity can control your weight, reduce your risk of diseases such as diabetes, and increase your chances of living longer.

For employers, the benefit is that a healthier you lowers medical insurance usage and costs, improves your mental outlook and productivity, and decreases illness and workplace absences. In addition to participating in your company's wellness program - which may offer incentives such as smoking-cessation classes, weight- loss challenges, and exercise - you can do things for yourself. Here are five additional ways to help you get and stay healthy at work.

Climb the Stairs

If you work on the 15th floor, you might think twice about taking the stairs; however, if you work on the second floor, what's stopping you? And, walking up to the 15th floor may even be doable once you work up to it. The whole idea is to challenge yourself. This could mean walking up two floors and taking the elevator the rest of the way or even climbing the parking garage stairs during your lunch break.

Walk More

And speaking of walking more, another way to get healthy at work is to actually incorporate more walking into your daily routine. Instead of sitting down and munching on sinful goodies during your break periods, take a walk around your business complex, parking lot, or even just the building itself. Instead of attempting to get the parking space closest to the front of the building, park further away and walk.

And to track how well you are doing, consider investing in a pedometer, which measures the number of steps you take. Hint: Experts recommend that you take 6,000 to 10,000 steps per day.

Stretch Hourly

Because sitting for long periods of time can shorten some muscles, targeting certain muscle groups in your hips, chest and abdomen can increase bloodflow and prevent aches and pains. So if you sit at a desk all day long, avoid a stiff back, sore neck and carpel tunnel syndrome by stretching. If you're unsure exactly where to start, check out these 60-second exercises you can do at your desk, courtesy of WebMD.

Eat Better

Grabbing a morning latte and fast-food lunch not only adds up financially, but it can expand your waistline, as well. Fortunately, you have other options. Forego the double mocha and bacon cheeseburger by packing food from home.

Some healthy tips: Drink fruit juice with half of a plain bagel at breakfast, munch on apples, carrots, nuts and raisins throughout the day, pack a healthy lunch, and be sure to always drink plenty of water. If you want additional ideas of how to eat better, click here.

Reduce Stress

While it may seem like a fool's folly to try and reduce stress at work, know that it is an important part of getting healthy. Although there are several possible steps, the most important is to be able to recognize the signs of stress.

Problems, such as chronic fatigue and irritability, inability to sleep or concentrate, and withdrawing socially can all be signs of stress. Along with eating properly and getting plenty of exercise and sleep, you can take actions at work such as learning deep-breathing exercises, developing better communication skills to improve relationships, and assuming responsibility for your wellbeing.

Just because you are working doesn't mean that your physical and mental health should go out the window. Incorporating the right activities into your lifestyle ¬will help you to get and stay healthy whether you are at work or play.