10 Simple Life Hacks for Wellness whilst Working in a City


Staying healthy doesn't have to take up time that you don't have. It's all about making small switches to your habits. Here are 10 ways you can be well, even if your to-do list is already choca.

1) Get off to a good start - quick healthy breakfasts include boiled eggs with avocado, porridge with berries (you can soak the porridge overnight to save time in the morning) and a smoothie (my favourite is blueberries, banana, lots of kale and almond milk).

2) Stand up - sitting for 8-10 hours a day is no good to anyone. Stand at least every 40 minutes and take a short walk, roll your shoulders and stretch.

3) Lunch breaks- avoid the plethora of sandwich shops and opt for healthier options where you won't be so easily tempted. Or make extra dinner the night before and bring it in for lunch the next day. You'll also save money too, which you could put towards healthy treats such as massages or spa weekends. Good healthy chains that are being ubiquitous in busy areas include Itsu, Leon and Pod.

4) Swop shop -Instead of your afternoon coffee or sugary treat opt for a green juice or smoothie.

5) Drink more water. Aim for 2 litres or 8 glasses a day. Sip rather than gulp and opt for room temperature as it won't startle your gut. If you don't like the taste, add sliced lemon, fresh mint or fresh cucumber. Use a colourful waterbottle and post-it note on your screen to remind you to keep hydrated.

6) Get fresh air - either on your journey to and from work, or at lunch. Take routes that go past parks or quieter streets so you get some quiet time. Listen to an audiobook or podcast to allow you to drift into your own work.

7) Change your commute - Consider switching to a more active journey, whether it's walking part of the way, using a scooter or a bicycle.

8) Walk daily. Set a daily goal and make sure you're hitting it- 10 000 steps a day is a good one to aim for. Use an app such as Moves to keep track. Even cajole your team into having walking meetings. We often synch walking rhythms which boosts feelings of connection, so you might find that office politics dissipate!

9) Start using the stairs at the underground and in the office. It's a good way at getting the blood pumping around the body, lowering stress hormones and ensuring that you breathe deeper.

10) Instead of going to the pub to socialise with colleagues, start an active club- you could have lunchtime yoga, or play badminton in the evenings. You'll still get the chance to offload your day, but you'll feel much better without a hangover the next day!

Let me know how you get on with making meaningful changes to your health, especially if you have any more ideas for being healthier at work.