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8 simple healthy routines to include in your working day

Updated: Sep 3

The secret to a well-balanced life lays in daily healthy routines and habits. What matters is what you do daily and how you run your day. Very often people think that healthy routines are complicated and time-consuming. However, it’s all very simple and doesn’t take too much of your precious time.




Here are 8 simple and practical tips that you can include in your working day:

1. Drink 2 liters of water a day – water affects energy levels and brain function. Keep a big water bottle next to your working desk and finish it/refill it at least twice a day.

2. Regular breaks - taking a break improves focus and concentration and provides the opportunity for a mental reset. Schedule breaks in your calendar as a reacquiring placeholder. This way you plan your agenda around it, and you remember to do it.

3. Eat healthy snacks in-between your meals – snacks provide healthy energy in the middle of the day and help to maintain healthy blood sugar levels. Buy fresh and dried fruit and unsalted nuts and keep them visible next to your desk.

4. Stretch your neck, shoulders, chest, back, and hamstring in the middle of the working day – sitting all day behind your computer gathers tension in your neck and shoulders and tightens hip flexors leading to lower back pain. Aim to do a short stretching during a few of the breaks you already scheduled in your calendar.


5. 20-30 minutes of physical activity a day – physical activity lowers the levels of stress hormone in your body and exercise increases the production of “feel-good hormones” that help maintain a positive mindset. If you are working from home, use the time you would normally commute to the office as exercise time.

6. Include few small activities that you love (for example call a friend or pick up a takeaway coffee from your favorite coffee shop) during your working day – making your day-to-day life more enjoyable helps to maintain a positive mindset.

7. Do something relaxing in the evening to release the tension or stress you gathered in your body during the day – by relaxing your nervous system (this is where the stress lives in your body) daily you ensure your body can cope with the pressure also tomorrow.

8. 7-8 hours of sleep a day – sleep is one of the most important components of wellbeing that helps to maintain health and vitality. Make a calendar reminder in the evening to remind yourself to go to bed in time.

Try to build a daily routine that includes all the above. The beauty with routines is that you function as an “autopilot”. Routines are also great in saving time and eliminating willpower.

If you need help with building healthy routines and habits, get in touch as I would love to help you: anna@jenkinshealthcoaching.com

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