For the majority of our lives, we spend most of our lives at work. Creating healthy habits at work is key to a healthy lifestyle.

Cementing healthy working habits take approximately 21 days. Instigating the following small healthy habits are easy ways to improve your quality of life in both the short and long-term.

Drink hot lemon water in the morning

Drinking hot lemon water is a great way to kick-start your day. It boosts your metabolism, supports your immune system, repairs your skin, balances Ph levels, cleanses the urinary tract and freshens breath. According to Nutritionist, Michele Chevally, lemon aids the body with iron absorption. “Vitamin C may increase non-heme iron bioavailability four-fold. This refers to iron availability in the body from non-meat sources.”

Listen to your body rather than abiding to a schedule

It’s so important to schedule activity and exercise tailored to your body and energy levels rather than forcing yourself to attend pre-scheduled activities that you not up for. Living a healthy life is about consistency. Over-doing it often leads to burn out and becoming run-down. According to Shape, “overtraining can mess with your menstrual cycle and cause amenorrhea, as well as have negative effects on your mood and sleeping pattern. When our bodies are run down, we crave foods with high levels of sugar and caffeine.  Having excessive amounts of either of these can lead to dependence and addiction. “Exercise is a lifelong pursuit, and it should make you happy. Find a balance that works for you – your body and your life.”

Eat a nourishing breakfast

Breakfast is the food that fuels your day. Filling your body with fibre-rich, low-GI foods in the morning helps to stabilise mood throughout the day while also reducing your chance of sugar cravings late in the day.

Women’s Health Magazine recently posted an article offering a healthy breakfast including eggs, oatmeal, fresh fruit and avocado.

Surround yourself with nature

The University of Minnesota recently published an article stating “research reveals environments can increase or reduce stress, which in turn impacts our bodies. What you see, hear, or experience at any moment is changing not only your mood, but how your nervous, endocrine and immune systems are working.”

Whenever possible, it’s important to surround yourself with natural products, including light and air. Open blinds and windows to increase the flow of natural lighting and air. Place plants around your work space and remember to water them. Also head outside for at least five minutes, three times a day.

Create an organised and comfortable work space

“If a cluttered desk is a sign of a cluttered mind, of what, then, is an empty desk a sign?” – Albert Einstein

Ensure your chair is suited to your height so that it supports good posture. Poor posture can lead to skeletal and muscular grief later in life. It’s important to try and keep your work space uncluttered to reduce anxiety. The appearance of an untidy work station can be overwhelming.

Have a healthy snack stash

Having a stash of healthy snacks can be a life-saver at a time of weakness. Having a designated drawer or basket of snacks on your desk will stop you from heading to the vending machine for that 3pm sugar craving. Hummus, raisins, dark chocolate and herbal teas are good, healthy options to consider.

Incorporate relaxation and stretches into your day

A mini meditation is a great way to reset your body when you’re starting to feel overwhelmed. Perform some yoga poses while sitting at your desk. Google some for inspiration.

Given we’re the ninth hardest working nation among those monitored by The Organisation for Economic Co-operation and Development (OECD), racking up 43.2 hours per week, per full-time worker, it’s vital that we all practice wellness at work.