Wellness in the Workplace

How to Stay Fit in the Workplace

Studies show that sitting all day can outweigh the benefits that come from exercising. If you’re reading this, it’s likely that you have a job that requires you to sit in front of a computer all day. Breaking up your day with quick walks around the office or a couple trips up and down the stairwell can make a big difference. Discipline yourself by setting reminders on your phone or calendar throughout the day.

Some of the folks at MATRIX have a few other ideas for how you can maintain a healthy lifestyle in the workplace. Watch our video below and share this post with your own tips @MATRIXResources.

About the Author: 

Jennifer Bradley is the Digital Content Specialist for MATRIX. Her primary mission is to understand what information our various communities want and need from MATRIX, and to deliver it to them in ways that are enlightening, engaging and in sync with who we are as a company. She loves pop culture, Oklahoma football and the great state of Texas. Feel free to connect with her on LinkedIn.

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Wellness in the Workplace

When do you feel you are at your most productive at work and in everyday life?

I bet it’s when you feel good – when you feel your best. If people feel healthy, then they are happier and have better attitudes – all of which make them better at work!

Here are some simple things that can make you feel your best at all times.


The better you eat, the better you feel.  If you honestly look at what you eat and how you feel afterwards, you might change some things.  Here are three simple things you can do today that don’t require anything special:

  1. Eat breakfast.  It really doesn’t take much. I personally like protein first thing in the morning and eat spinach and scrambled eggs every morning and it takes 5 minutes.  Other good options: toast with peanut butter (wholesome bread and natural peanut butter are key), oatmeal (watch the sugar), yogurt or cottage cheese with fruit, cereal with milk.  If you really are stretched, then keep healthy bars at your desk at work. Many studies have shown that people who eat a good breakfast maintain the healthiest weights.
  2. Stay hydrated during the day.  If you are feeling sluggish, tired and/or hungry, first try some water and I bet you will feel better.  Many people are chronically dehydrated and this is a quick fix.  Water is best but even I struggle with too much plain water so I add a splash of cranberry juice.  Try to stay away from full strength juices, sodas, etc. as they add a lot of calories and unnecessary sugar which will make you slump all over again.
  3. Use a salad plate to eat dinner.  It is automatic portion control and you won’t miss it.  Your eyes only know that it is a full plate, and, trust me, it’s enough food for you.

ExerciseWellness at Work

You knew I was going to say it!  You don’t have to do a hardcore 60 minute workout to have the benefits.  Just do something…the old sayings of “bodies in motion stay in motion and energy begets energy” are so true.  If you are active, you have more energy.  And studies all show how activity improves brain function, memory, productivity, hormone changes, etc. etc.  Hopefully in addition to your workouts, make activity part of your everyday life…

  1. Park your car furthest from the entrance at work and get a little walk in.
  2. Strength training is important and easy!  In your cube, you can
    Push-ups - put your hands on your desk, feet on the floor and go.
    Squats - feet wider than hips, and put the weight in your heels. 
    Sit on a stability ball - a conversation starter which helps with core strengthening.
  3. Get up from your desk once an hour – talk to a colleague, use a bathroom on the other side of the floor…just walk around and stretch a little

Stress Relief

Here are the key things that help me control the stress in my life.

  1. Sleep – get it and get enough!  I’m good for 8 hours a night…and I plan for when I need to go bed based on when I will get up (which is pretty consistent).  Make sure you wind down and relax before going to bed.  Turn off the TV, the computer, etc. and relax.
  2. Organize – three key areas to organize that will make your life easier:
       a.  Your In/Out of the house routine – everything should have a home when you walk in the door.
       b.  Getting dressed – if your closet is organized, you should be able to get dressed in less than 5 minutes.
            Tip: only have things that fit and look great and put in them in order.
       c.  Cooking – Make sure things are logically in place and everything has a home.
            I pre-package grapes, snacks, etc. to make it quick.
  3. Have some fun! Call or meet your friends, touch base with family, keep up with your hobbies, play a sport, etc.  Do things you enjoy and you will naturally relax and feel good.  Studies show that even introverts gain energy from reaching out to other people.
About the Author: 

Chrissy Petri is an Account Manager for MATRIX Resources with 15+ years in the IT recruiting industry in Atlanta. She works with small, medium, and large companies to find IT talent from Help Desk to Programmers to Project Managers and Directors.

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