Heading back to the workplace is a big change to your routine! Physical activity and nutrition, both of which can make you feel better, function better, and sleep better, often take a back seat when we get busy. Use the tools here to start or maintain your fitness routine and nourish your body with healthy foods.
Movement
Tips
Exercise regularly. Regular physical activity and exercise can help reduce anxiety and improve mood.
Find an activity that includes movement, such as dance or exercise apps.
Get outside in an area that makes it easy to maintain distance from people, such as a nature trail or your own backyard.
Resources
Nutrition
Tips
Try to eat healthy, well-balanced meals.
Avoid loading up on junk food and refined sugar.
Limit caffeine as it can aggravate stress and anxiety.
Avoid excessive alcohol, tobacco, and substance use.
Meal Planning
For the places where you might grab a snack or have a meal on the go (such as the car or at your desk), make sure you have nutritious snacks available or at home that you can take with you. For example:
"Grab-and-go” fruits, such as apples, oranges, bananas, canned fruit without added sugars, and raisins
Washed and chopped fresh vegetables such as celery, carrots, and cucumbers
Low-fat and fat-free milk products such as yogurt without added sugars, milk, and low-fat cheeses
Whole-grain crackers and breads
Protein choices such as low-fat deli turkey slices or almonds and other nuts and seeds
Protein choices such as low-fat deli turkey slices or almonds and other nuts and seedsTake the time to make a shopping list and re-stock your cabinets and fridge with healthy options. It’s also a good idea to think about stocking your office cabinet or car glove box with healthy shelf-stable treats if these are places where you snack. You’ll find it’s easier to make better choices when you have a good variety of nutritious foods available in the places where you eat.
Recovery
In a world where being busy is prideful, and saying no can be difficult, planning for your recovery means preventing burnout. Learn how to prevent burnout yourself, and use the resources below to learn more.
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