If work life balance is a foreign idea to you, your job may be taking a toll on your health. When you need to be at the office more often than you get to be at home, changing a few habits could really improve your quality of life. Many companies are recognizing the benefits of encouraging their employees to lead a healthier lifestyle, so you may even be able to influence others in your office to join in on implementing some of these tips.

Make it a Game

Whether you are trying to eat healthy, walk more, or complain less, changing a habit is easier when there is a game involved. See if you can get other coworkers to get in on the fun and offer a reward for the most progress. Pair off into teams to really encourage each other and make it measurable in a way that can be tracked.

Get Enough Sleep

When you work long hours, it can be hard to get to bed at a decent time. By the time you get home after the gym or happy hour, maybe you want to make dinner, next thing you know it’s midnight and you have to be up again in five or six hours. Does that sound familiar? One in three American adults do not get enough sleep and it can cause our bodies to spiral downward. Sleep is the time when your body heals itself but a lack of sleep also places stress on your body, causing you to be unhappy and eat more. Even further, when your body has a lack of sleep it starts breaking down muscle and storing more fat due to hormonal imbalance.

Create A Meal Plan

If you are short on time, creating a meal plan and sticking to it can help. When you already have dinner planned you will avoid wasting time on figuring out what to eat and you are less likely to grab a pizza on the way home. A good meal plan always involves some prep so you have all the ingredients you need to make your meal, and have minimal work to do so when you get home. Enough preparation will allow you to bring your lunch to work so you are not tempted to eat all the snacks in the kitchen, or order a burger and fries mid-day. For an even simpler option, think about using a meal delivery service like Hello Fresh. You can customize your meals and have them delivered to you weekly to give yourself an easy way to keep on track with a balanced diet.

Move Your Body

Office jobs normally mean hours on end at your desk. This can be a real hazard to your health if you don’t make an excuse to get up and move around every so often. Even if it is just to get a glass of water or step outside for a moment it can be enough to stretch your muscles. If you really want to push yourself, walk the stairs to the very top of your building and back down again for a little mid-day cardio. Moving your body keeps your blood flowing, which in turn allows you to focus better as well. If you don’t have enough time to actually get out of your chair, doing a few simple stretches while seated is better than nothing.

Ways to Stay Healthy when You Work a Demanding Office Job