(CARLSBAD, CA) -- If you spend the lion’s share of your time each week at the office, watch out. The source of your livelihood may also be the wellspring of your unhealthy eating habits, poor posture, physical inactivity and stress! Luckily, there are easy ways to turn things around by improving your on-the-job nutrition, atmosphere and activity level! Following are a few tips from Judi Sheppard Missett, Jazzercise founder and CEO.

Nix Poor Nutrition & Bad Eating Habits

• Don’t rely on vending machines and local restaurants for your daily fare. You’ll consume too much fat and sugar, and the large portions served today will tempt you to overeat. Before you head to the office, fill your briefcase with healthy, sustaining snacks like hard-boiled eggs, yogurt, apples with peanut butter, string cheese and dried fruit. Pack a low fat lunch, too. You may even consider starting an in-house lunch bunch, and take turns bringing in a low fat dish to share. It’s a great way to socialize without going to a restaurant.
• Watch your portion sizes! This is perhaps the greatest cause of weight gain. A typical restaurant meal today offers two or three times more than the recommended single serving.
• Stop high-calorie nibbling. When treats appear on the lunchroom table, it’s easy to mindlessly grab a bite each time you pass by. Try keeping a food diary at work to log all your meals and munchies. You’ll find it easier to pass the freebies by when you’re keeping track.
• Drink water all day long! Keeping yourself well hydrated is so important to feeling (and staying) well.

Atmosphere Counts

• Sterile walls and harsh lights don’t do much to foster relaxation and creativity. Try cutting down the glare by adding soft lighting to your office or desk. Anti-glare screens are also available for computer monitors. If you often suffer from headaches at work, this may be just what the doctor ordered!
• Add some calming scents, sights and sounds. Low-volume instrumental music, family photos, fresh flowers or plants, a favorite painting, aromatic candles and subtle air fresheners are all easy, inexpensive ways to make your work environment more comfortable.
• Think ergonomically. From furniture to keyboards, the right office equipment can prevent everything from tight shoulders to poor posture, low-back pain and carpel tunnel syndrome.

Avoid Illness

• With several people in close quarters, offices are a prime place to pick up germs. Avoid catching the latest bug by washing your hands regularly and refraining from touching your eyes or face.
• If you’re already ill, stay home. Not only will you recover faster by taking a day of rest, you’ll save others in your office from sharing your fate.

Get Moving

• The biggest health mistake most employees make is staying glued to their desks. Get up and stretch at least once an hour.
• Take short walks around the office, up and down the office building stairs, or outside during your breaks. Opt for the stairs instead of the elevator. Start a lunchtime walking group. Be creative and see how many ways you can add physical activity to your workday.
• Practice deep breathing when stress mounts. Stand up, close your eyes, breathe in to the count of four and exhale to the count of six. Do this several times before returning to the task at hand.

If you sit at a computer all day, do the following stretch for your wrists and forearms several times throughout the day to keep your muscles from becoming stiff and sore.

Extend your arms out in front of you at shoulder height with your palms facing down. Make fists. Slowly bend your wrists, reaching your fingers down toward the floor. Stop at the point of mild tension and hold for 10 to 15 seconds as you breathe naturally. Relax and return to the starting position. Repeat 2 to 3 times, as desired.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com