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ClapForThem - Who dedicate 30 minutes for their heart!
15 September 2017

For those of us who sit down at a desk for most part of the day, health and well being aren't always easy. However, the facts show that we must be proactive about eating healthy and moving enough over the dau in order to avoid weight gain and stress. Following are the ways by which you can keep your heart healthy at work place 
  • Take hourly breaks - Every hour, get up from your desk and go for a quick walk anywhere (furthest restroom, copy machine, water cooler, colleague's desk). Just move
  • Take a meeting on the move - Have a meeting or brainstorm scheduled? Do it while you walk - not only good for fitness, but helps manage stress and fires up creativity! 
  • Treat elevators, escalators and moving walkways as the enemy - Unless you work at the top of a 12 story building, consider elevators your enemy. Ditto for escalators and walkways
  • Count it out - Get a pedometer and try to reach 10,000 steps per day 
  • Ditch the car - When possible, walk, bike, run to work. If you live at distant, try parking far away from your destination and walk the part. Or get off the train/metro/bus several stops early
  • Do something active before you get home - Stop at the gym/pool/track on the way home from work
  • Schedule your weekly fitness on Sunday night - Studies show that scheduling what you eat and when and how you exercise is the best way to stick to a healthy lifestyle. Write it down! 
  • Set alarms on your computer or mobile device - Every hour at work, have a little ringer go off to remind you to take a stretch or walk to the nearest copy machine
  • Organize your office - Use your time to stand up and move around your office. Don't roll your chair around your office to get to your filing cabinets
  • Walk when you talk - Since most people talk on their mobile phones, make it a practice to get up from your seat and go for a walk when you're on the phone
  • Go nuts - Keep handy a stash of dry fruit or nuts
  • Hit the water - Get yourself a reusable water bottle and keep it on your desk. Make yourself drink at least one full bottle before lunch, and one full one before you go home at the end of the day. Drinking water will keep you fuller and less tempted to snack on empty calories
  • Schedule your meals - When scheduling your fitness on Sunday night work out your meal plans in and out of the office, and include snacks 
  • Avoid outside food - Restaurant food is loaded with extra sugar and salt, and is unlikely to be as healthy as something you can make at home. Better to have a simple lunch from home. If you do eat out, choose fresh, healthy salads or other foods when possible. If you eat well at lunch, you won't want to graze on junk food in the afternoon
  • What an App - Technology can be your best friend, if utilized properly. There are many apps available that can monitor your calorie intake and energy expenditure. Download one today

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