Is Your Job Making You Fat?
How active are you on the job? While postal workers and restaurant servers are on their feet all day, many desk workers have sedentary jobs that could lead to weight gain and even significant health problems.
Office-related weight gain can be countered by doing something as simple as walking more. Shape Up America recommends walking 10,000 steps a day—that’s equal to roughly four or five miles of walking.
So how much do you walk on the job? A recent ACE Fitness study measured the daily mileage of 10 different professionals, ranging from teachers and lawyers to police officers and nurses. Postal workers came in the lead with 18,904 daily steps (nearly 7.5 miles), while secretaries were on the low end of the spectrum with an average of just 4,327 steps a day.
If your daily mileage is on the low end, the study suggested several easy changes you can make to boost your activity level:
- Take the stairs, not the elevator
- Go for a walk at lunch
- Walk to a colleague’s office instead of sending an e-mail
- Pace while you talk on the phone
Staying active isn’t enough to keep your weight under control, though. Many office workers find that healthy eating is just one more thing to juggle.
Common culprits include the vending machine down the hall or the office candy bowl. Marisa Moore, a registered dietitian and spokesperson for the American Dietetic Association, suggests bringing your own healthy snacks like granola, nuts, and fruit from home so you’ll always have something on hand when hunger strikes.
She also suggests bringing your own lunch instead of relying on fast-food places nearby. Brown-bagging it allows you to control the portion size and nutritional content of what you eat. Healthy choices like whole-wheat sandwiches with lean meat and veggies make a great alternative to a greasy burger and fries.
If bringing a lunch isn’t an option, or if you occasionally find yourself dining out with coworkers, try to choose the healthier menu options. As a rule of thumb, choose baked or grilled over fried foods. Substitute water or low-fat milk for soda. Choose a piece of fresh fruit for dessert.
While losing weight can seem intimidating or frustrating, it’s important to remember that the smallest of steps can make a difference. By taking that first step, you will be well on your way to a healthier lifestyle.
For more tips on healthy food options, upcoming fitness events in Tulsa, and more, visit the Mayor's Fitness Challenge online.