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May 28, 2015

How to Stay Healthy While Working in an Office

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Last Friday, I had a bit of an unusual afternoon: our home was taken over by a film crew from CNN! They reached out to me last week about interviewing me for a TV story about healthy eating for new college grads just getting into the workforce, with the theme being how to stay healthy while working in an office.

Not gonna lie – even though I’ve done video work before, I was still mildly terrified and considered ignoring the email, but decided not to be silly. Big girl pants (well, dress) = on!

healthy eating for new college grads

The how to stay healthy while working in an office interview itself only took about 10 minutes, but setting up the shot meant they were there for about an hour! There’s so much that goes into filming a short interview.

Fun fact: back in college, I interned at a TV station and newspaper in rural Kentucky one summer because I wanted to do broadcast or print journalism. Since it was such a small station, I was able to actually get my feet wet vs. just getting people coffee all day. My main role at the TV station was filming “Man on the Street” interviews at a local Walmart – basically, asking locals what they thought about current hot topics and then putting the answers into a short round up interview clip that would be played during the local evening news. I met a lot of interesting characters, as you can imagine! 😉 I also got to do a couple feature stories, which were super cool. I wish that online video existed back then because I’d love to see those clips! I think I have them on VHS tape somewhere at home…

Anyway! Long story short: mad props for how much work goes into producing a short segment! Here I am with CNN’s Karin Caifa, who interviewed me.

healthy eating for new college grads cnn interview

The story was posted online earlier this week, if you’d like to check it out! Considering how nervous I was I think it went pretty well. 🙂 They also interviewed fellow local food blogger Julie Wampler, who does some cooking in the story. Here’s the piece: CNN: New Grads – Eating Well on a Budget.

Since some of my favorite tips got cut out in the interest of time, I wanted to share some of my best tips for new college grads transitioning to office life – or really for anyone looking to stay healthy while working in an office. Even if you’ve been out of school and in the workforce for awhile now, I think you’ll still find these tips helpful!

How to Stay Healthy While Working in an Office

  • Make sure you eat breakfast – and that you don’t JUST have carbs (aka bread or fruit) at breakfast. Make sure you incorporate protein and fat along with those carbs to keep you satisfied and from crashing/being starved an hour later! See also: 4 Quick, Healthy, and Portable Breakfast Ideas and How to Make {Microwave} Oatmeal More Tasty, Filling, and Satisfying and How to Eat a Better Breakfast.
  • Set up a standing desk. You can ask for your office to get you a real standing desk if they are open to it, or simply use an old box to prop up your laptop for part of the day so you aren’t sitting for a thousand hours straight. See also: One Small Change I Made to Improve My Health.
  • Have an afternoon snack BEFORE you’re starved. I recommend something with produce (fruit, veggies), and protein or fat, so you won’t be starved again a second later. Being proactive with afternoon snacking makes that office candy jar WAY less appealing, trust me. See also: Healthy Snack Ideas for Busy People and 10 Healthy On the Go Snack Recipes.
  • Pack your lunch. You don’t have to do this every day – I love going out to lunch just as much as you do – but for the sake of your wallet and your health, mix in some packed lunches, too. See also: How to pack lunch in 5 minutes flat and Simple & Healthy Weekday Lunch Ideas. I also have a whole packed lunch inspiration section of my recipe page!
  • Try to squeeze in an afternoon walking break. It will actually help your productivity, since you’ll come back less stressed and more able to focus!
  • Turn exercise into social time. None of us want to choose between seeing friends and fitting in a workout, so consider turning workouts into friend meet ups! See also: How to Love Exercise (or at least not hate it).

Lastly, a couple other posts to check out: How to make time for health when you’re busy and Simple Tweaks for a Healthier Life.

What are your best tips for staying healthy while working in an office full time?

- anne
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43 comments
  • Lauren @ The Bikini Experiment
    May 28, 2015 · 11:15AM:
    Congrats on the CNN segment! I agree with all of your suggestions as a long time office worker bee. Having healthy snacks on hand was always big for me too. It was my desk drawer stash!
    Reply
  • Ashley @ A Lady Goes West
    May 28, 2015 · 11:20AM:
    Hi Anne! Nice work on the interview. What an honor! And I actually started out in broadcast journalism in college as well, and was an anchor on the school's news show for a semester. I quickly learned that it wasn't for me and switched into public relations. Great tips you've offered here! A big breakfast, healthy snacks and packing my lunch are three things I try to live by too.
    Reply
    • Anne
      May 28, 2015 · 11:24AM:
      That's awesome! My college didn't have a journalism major option but I did some work for our paper and interned at the local paper in my college town, too! I guess that's why I like having a blog. :)
      Reply
  • Kate
    May 28, 2015 · 11:38AM:
    I appreciate these tips! This past year was my first experience working in an office where I literally sit at the computer all day. It is a graduate assistant position, so it isn't the most thrilling. My biggest challenge is not eating out of boredom!
    Reply
  • Erin @ Her Heartland Soul
    May 28, 2015 · 12:01PM:
    What an awesome interview! Eating healthy has become a lot harder since graduating college and working an 8-5. Mostly because I'm getting a lot less sleep and am eating for energy and to stay awake during the day.
    Reply
  • Kelly @ Kelly Runs For Food
    May 28, 2015 · 12:06PM:
    So cool! You looked great in the video. I'm lucky enough to work on a college campus where there are plenty of great places to walk, so I take afternoon walking breaks pretty frequently. It's also nice to have a free gym on campus as a back-up if I miss my early morning workout.
    Reply
  • Sarah @ Sarah's on the Run
    May 28, 2015 · 12:08PM:
    great interview and awesome tips! I work at a college wellness facility and even though a majority of my job is fitness related, I still find myself sitting at a desk way too long some days! Walking breaks are KEY!
    Reply
  • Les @ The Balanced Berry
    May 28, 2015 · 12:10PM:
    Congrats on your segment! I thought it was great :) also, LOVE these tips. I do pretty much all of them daily and they have made all the difference in my productivity and energy levels.
    Reply
  • Dana | fresh simple five
    May 28, 2015 · 12:30PM:
    Congrats on the segment and what a great topic! I send most of my time in an office and am always looking to make my day a bit healthier. I try to bring my lunch almost every day, but it can be tough will all the office parties and co-workers wanting to order out. On those days, I try to eat a small amount of whatever was brought in and then fill up on a salad brought from home.
    Reply
    • Anne
      May 28, 2015 · 1:23PM:
      Great tip!
      Reply
  • Jacklyn
    May 28, 2015 · 12:31PM:
    Ahhh that is so exciting!! Good on you for getting out of your comfort zone like that :) I'm a full-time student and definitely have the same struggle. I try to go to a bathroom that isn't particularly close to me between each class to get at least get a BIT of movement, as minimal as it might be. P.s. I'm studying dietetics and love love love your blog and approach. It's been fun to read your old stuff from back when you were studying as I go!
    Reply
    • Anne
      May 28, 2015 · 1:21PM:
      Thank you for reading, Jacklyn! Good luck with school - that's so exciting! :)
      Reply
  • Lauren | Just a Pinch
    May 28, 2015 · 6:44PM:
    Whoo hoo, look at you on TV - so cool! I wish they had kept some of your other tips in the segment, they are great! I really need to work on eating a snack before I'm hungry, especially when I'm distracted. I'll be go-go-go and all of a sudden hangry Lauren comes out and it's no fun for anyone :)
    Reply
    • Anne
      May 29, 2015 · 10:34AM:
      Well, they probably didn't because I was rambling/way less eloquent and succinct than I was here, ha! And yeah, I hear ya - Hangry Anne is a scary thing.
      Reply
  • Kathy Sherman May 28, 2015 · 8:25PM:
    Congrats on your CNN segment -- great job!!! I love your blog! Here are some of my best tips for staying healthy in the office setting: (1) If only meeting with one or two colleagues, plan a walking meeting outside during the nice weather; (2) If you have to listen in on teleconference calls - have some fun exercise gadgets available and spend time exercising (unless you need to take notes :)) - i.e. elastic bands, light hand/ankle weights, compact bike pedaler; and (3) Use a yoga ball desk chair to work on your core.
    Reply
    • Anne
      May 29, 2015 · 10:34AM:
      Great ideas - thank you for sharing! :)
      Reply
  • Kaylin @ Enticing Healthy Eating
    May 28, 2015 · 10:03PM:
    So cool! Congrats on your CNN video segment! Did you ever imagine you would be interviewed by CNN when you were in college?! Life takes us crazy awesome places. :)
    Reply
    • Anne
      May 29, 2015 · 10:33AM:
      Never! :)
      Reply
  • Chris May 29, 2015 · 1:02AM:
    cool! Good job Anne!
    Reply
  • Kris S May 29, 2015 · 5:09AM:
    Well done! :)
    Reply
  • Julie Wampler
    May 29, 2015 · 10:20AM:
    You did such an awesome job!!! Great tips :) glad we got to share the limelight together!
    Reply
    • Anne
      May 29, 2015 · 10:33AM:
      Likewise! :)
      Reply
  • rainie
    May 29, 2015 · 11:41AM:
    Your interview is great! Congrats!
    Reply
  • Erin @ Erin's Inside Job
    May 29, 2015 · 3:07PM:
    Congrats! When I worked in an office I always made sure I had snacks on hand in case I got hungry. I would also have a giant 3 L water bottle on my desk so I always remembered to drink water!
    Reply
    • Anne
      May 29, 2015 · 3:11PM:
      Water is very key!
      Reply
  • Theodora
    May 30, 2015 · 10:55AM:
    See, aren't you glad you did the seg? :)
    Reply
    • Anne
      May 30, 2015 · 11:20AM:
      Yes. :) Thank you for pushing me!
      Reply
  • Roadrunner May 30, 2015 · 6:45PM:
    Great advice -- and a neat experience. Nice interview!
    Reply
  • Jennifer Lattin May 31, 2015 · 1:58PM:
    If you don't mind me asking, I am originally from Western Kentucky...did you intern near there? Grats on the segment!
    Reply
    • Anne
      June 1, 2015 · 9:25AM:
      I interned in Hopkinsville, Kentucky! :)
      Reply
      • Jennifer June 1, 2015 · 9:48AM:
        I grew up not too far from Hopkinsville! I went to community college in Madisonville. Grew up in Henderson. Neat!
        Reply
        • Anne
          June 1, 2015 · 9:50AM:
          Oh cool! It was a really fun internship - everyone was so nice! I still keep in touch with some of the people from the newspaper via Facebook. :)
          Reply
  • Corina
    May 31, 2015 · 7:17PM:
    Congrats for the interview! And thanks for the cool tips!
    Reply
  • Kylie @ immaeatthat
    June 1, 2015 · 10:59AM:
    This was so GREAT! Loved the video!!!
    Reply
  • Renie June 1, 2015 · 1:20PM:
    Congratulations Anne. I didn't get to see. My husband has CNN blocked from our TV haha
    Reply
  • Jesica @rUnladylike
    June 2, 2015 · 5:12PM:
    So awesome, Anne. You did great on camera :) I definitely sit too much during the workday. Now that I work from home, I have some more flexibility in my schedule to get up and move during the day, but that doesn't mean I always do. Walking/pacing while taking conference calls, stretching or foam rolling during calls that just require listening vs. active participation and setting an alarm to get up and walk around for 5 minutes are a few of the things I've been trying. xoxo
    Reply
    • Anne
      June 2, 2015 · 5:36PM:
      You should set up a standing desk! I have one at home - it helps a ton. :)
      Reply
  • Holly @ Healthy Living Holly
    June 2, 2015 · 6:08PM:
    Thank you for sharing these tips, Anne! How exciting that you got to be on CNN as well. I imagine it is both nerve-wracking and exciting!!
    Reply
  • The Good Body
    March 3, 2016 · 11:23AM:
    These are great tips – I changed to a standing desk almost a year ago – and it’s made a huge difference to me. Sitting for such long periods without moving is dreadful for your health – and not just musculoskeletal issues. Stretching or moving away from desk at regular intervals is also a must – but many are reluctant to do this in the office, unfortunately.
    Reply
    • Anne
      March 3, 2016 · 11:37AM:
      Very unfortunate - glad to hear you are standing some of the day, too, and taking stretch/walking breaks!
      Reply
  • Pierre Martin
    September 1, 2017 · 6:58AM:
    These are great ideas, but many times it is difficult to follow them. The best solution that I found was to walk an hour after work.
    Reply
    • Anne
      September 1, 2017 · 10:37AM:
      The best solution is the one that works for you, right?! Glad you found what works!
      Reply
  • Jill Roberts @ WellnessGeeky
    November 23, 2017 · 10:26AM:
    I think the most useful tips for me are: "Turn exercise into social time" and "Set up a standing desk"! By the way I bought massage chair in office and now I'm getting enjoy and relaxation during hard workday.
    Reply
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about Anne

anne mauney fannetastic food
Hi, I’m Anne! I'm a Washington D.C. based Registered Dietitian, mother, runner, and lover of travel, adventure, and the great outdoors. I've been blogging since 2009, sharing a mix of lifestyle content, recipes, and fitness tips. Come for the recipes – stay for the fun!
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anne mauney

I’m Anne, a Registered Dietitian and mother. I've been blogging since 2009 and love showing others that eating nutritious foods and staying active can actually be fun rather than overwhelming!

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