You can do your exercises after your work in the office. Go to a gym that is open 24 hours a day to swim, cycle, skip, play an active sport, do home workouts, jog, run or walk briskly. You should also be very active at work. For example, you can use stairs, walk to your work, walking is also useful at lunchtime. Try to organize your colleagues and offer them to do exercises in the office as is the fashion in Japan.
6. Drink essential amount of water but not too much
It is necessary to drink about four glasses of water (1 liter) during work hours in addition to the other beverages which you drink throughout the day (tea, coffee, cold drinks, fruit juice). During the evening you should also drink two glasses of water. The total daily amount of water which you need to drink should equal 1.5 liters. But you shouldn’t drink more water than it is necessary because it can wash important minerals (calcium, magnesium, potassium and sodium) from your body and may cause ‘water intoxication’.
Try to offer your boss to install a cooler on each floor of the office. It gives the opportunity to drink cold water when you want, which is especially useful in summer.
7. Your snacks should be healthy
Foods and drinks which you take with you to work need to be healthy. Don’t take greasy food and sweetened cold drinks from the canteen or trolley.
You can ask your boss to buy a fridge for each suite of offices. Here you can keep such foods as fat-free yoghurt, cottage cheese, lean meat and fish, fruit and salads.
8. Eat your breakfast
It has been proved that people who don’t skip their breakfast can work better, get less tired during a long working day and have more energy than those who only drink a cup of coffee while running for the bus.
In fact, if you haven’t eaten anything since supper for 12 hours or more, in the morning your blood sugar levels will be very law. Your blood sugar levels should be replenished in order that your brain could work more efficiently and you could have more energy during the working day.
Healthy and energy daily diet should consist of fresh fruit, a bowl of cereal (instant oats, hi-fibre bran cereal, or muesli) with dried fruit or honey, and fat-free milk or yoghurt, or wholewheat toast with a poached egg or fat-free cottage cheese, and a hot drink for breakfast.
If it is hard for you to eat early in the morning you can take fruit and yoghurt before you leave home, and take the rest of your breakfast along to the office. You can eat it at work with the first cup of coffee.
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