Learn more about wellness at work

Working, commuting, taking care of family responsibilities, and everything else you do—it all adds up, and it can be hard to find time for yourself.  But the good news is this: Your workplace may offer opportunities to fit self-care into your daily routine.

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Work out – at Work!

No matter where you work, you can probably find a few programs or groups to help you in your quest for wellness. For instance, some workplaces offer discounted gym memberships. Sign up with a friend and encourage each other to achieve your fitness goals.

If the gym isn’t your speed, there’s always walking. Find out if your company offers a formal incentive program for achieving a step goal or see if there’s an informal walking club (if there’s not one, why not start it yourself?). Your lunch break can also be a daily wellness break if you decide to make it one.

If you have questions about full, in-network access to UPMC doctors and hospitals, please call our help line at 1-855-646-8762.

Fuel That Fits Your Goals

Speaking of lunch, how’s your diet?

Instead of hitting the vending machines during the dreaded afternoon slump, be prepared with fresh, healthy snacks, such as :

  • Whole pieces of fruit
  • Nuts
  • Plain popcorn
  • Yogurt
  • Raw vegetables

Coffee is okay too, in moderation, but keep in mind that flavored, frothy beverages can contain a lot of sugar and fat. And, don’t forget to stay hydrated by drinking water throughout the day.

If your workplace has a cafeteria, find out if it provides healthy options. You might even qualify for a discount when you select the healthier meal.

RELATED: 4 Brain Exercises for Your Daily Commute

Get up and Go

Stuck at your desk all day? Research has shown that too much sitting is bad for you—really bad. Investigate your options to mitigate the risks of sitting all day (or being sedentary). Perhaps you can request a standing desk, or maybe sitting on an exercise ball will keep your muscles busy. And if neither of these will work for you, set a reminder on your phone to get up and move every hour (or more):

  • Visit a colleague in person instead of sending an email
  • Take the stairs instead of the elevator
  • Hit the kitchen or water cooler to fill up your water bottle – even it’s not empty yet

Know Your Insurance Options

Your workplace may provide another health benefit: health insurance. Make the most of your health insurance plan by finding out what it covers and using those benefits to your advantage.

  • Don’t forget to schedule regular check-ups
  • Keep track of your medications with your health care provider on a regular basis
  • Share your wellness goals with your doctor

To make your health insurance work for you, ensure that it provides access to the health care providers and facilities you prefer. If your plan doesn’t cover your favorite doctor or your preferred hospitals, you may want to evaluate your options carefully to see if another option meets your needs.

There are a number of ways to stay on track with your wellness, whether you’re making healthy choices during the work day or maximizing your health insurance benefits.

If you have questions about full, in-network access to UPMC doctors and hospitals, please call our help line at 1-855-646-8762.

About UPMC

Headquartered in Pittsburgh, UPMC is a world-renowned health care provider and insurer. We operate 40 hospitals and 800 doctors’ offices and outpatient centers, with locations throughout Pennsylvania, Maryland, New York, West Virginia, and internationally. We employ 4,900 physicians, and we are leaders in clinical care, groundbreaking research, and treatment breakthroughs. U.S. News & World Report consistently ranks UPMC Presbyterian Shadyside as one of the nation’s best hospitals in many specialties and ranks UPMC Children’s Hospital of Pittsburgh on its Honor Roll of America’s Best Children’s Hospitals. We are dedicated to providing Life Changing Medicine to our communities.