Choose healthy work habits

• Make time for regular balanced meals, including breakfast
• Be more active more often, build up to 10,000 steps every day
• Supersize your vegetables and fruit
• Make healthier choices at break-times
• Downsize high calorie foods and drinks

Get active

• Aim to build up to at least 30 minutes of moderate physical activity on 5 or more days of the week. If you are quite inactive, increase the time you're active by a few minutes each day.
• Don't need to aim for 30 minutes in one go – think 'mini-workout' instead such as 5 minutes taking the stairs instead of the lift.
• Start a walking or jogging group at lunchtime
• The journey to and from work is a great opportunity to increase activity. Try adding a walk by getting off the bus earlier or walking to the station.
• Aim to build up the number of steps per day gradually
• Design 500-step paths around your work area, either in the office, shopping centre
• Take a longer route to the water cooler or drinks machine
• Deliver internal mail yourself on food not always by email

Work your way to 10,000 steps a day

The average worker manages just over 3,000 steps a day Challenge yourself to do more of what you are already doing.

Build up to 10,000 steps a day:

• 150 steps = climb the stairs 6 flights a day
• 200 steps each = visit colleagues for a business chat rather than email or get up every hour for a two minute stretch, walk around your office
• 600 steps = park the car further away from work
• 1000 steps = take longer routes to the bathroom, meetings, copier, drinks machine
• 1500 steps = go for a brisk 15 minute walk at break or lunchtime
• 2000 steps = walk more of the journey to work (20 minutes a day)

Useful Websites - look under "Work and Your Health" for a range of carefully selected links to support a healthy lifestyle at work.