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Young professionals are eager to prove their worth, grow in their roles, and lay the foundation for a successful career. While hard work is warranted, amidst the chaos and stress, it is too often that health and well-being become afterthoughts. To keep you in tip-top shape, we’ve developed a guide to keep the vibes high and your health and wellness in check.

Nourish and Fuel Your Body

When it comes to diet, most commonly, people choose to cut corners; they use popular quick-fix elimination diet methods (like Keto) and do not select a healthy and sustainable option. Here’s how to set your relationship with food on a positive journey:

• Eat according to your body’s needs, not what society says.
  • Ditch the fads and focus on a well-balanced diet. Add more whole foods, whole grains, and lean proteins to your meals. Even switching an afternoon snack from chips to an apple and peanut butter is a step in a healthy direction. Try to pack a lunch and refrain from eating out; maybe switch from take out to lunch from home one day and slowly increase the number of meals until you bring your lunch daily. It is helpful to make minor adjustments that snowball into significant changes. A substantial overnight shift is often too much and leads to failure and old routines. Small steps and consistency are all it takes.
• Keep the water handy.
  • Make it easy to get your water intake each day. Bring a water bottle with you and try to hit specific water goals at different times of the day. Being well-hydrated keeps you feeling your best.

Movement Matters

Most young professionals have jobs that require sitting at a desk most of the day. Keep yourself active with these tips:

• Try to move every 30 minutes.
  • Add some movement (and a mental break) into your daily routine. Try to get up and move around every 30 minutes. Stretch, take the stairs, visit a co-worker, or even just take a bathroom break — it all adds up.
• Find an activity you enjoy.
  • Specific exercises may show quicker results, but the most important and impactful exercise is one you enjoy and look forward to doing. Forcing yourself to do an exercise you hate isn’t helpful. Find what makes you feel your best and brings you joy. Even a simple walk or game of pickleball is excellent for your body and mind.
• Step away from your desk.
  • Try to take a desk break a few times a day. Rather than remaining at your desk, take lunch outside or somewhere else in the office or take advantage of conference rooms for a change of scenery during meetings. A break from your desk will eliminate burnout and help you feel refreshed and ready to finish the day.

Keep Stress at Bay

It’s easier said than done, but stress isn’t helping anyone. Here are some tips to keep the stress monster tamed:

• Get enough sleep.
  • Humans need 7-8 hours of rest each night. Developing an evening routine that helps you wind down and relax will make it even easier to hit the hay and fall asleep quickly. Keep a consistent routine, even on the weekends, and you’ll hit the ZZZs faster than you can say “good night.”
• Say good night to your phone.
  • It’s hard to do, but even an hour away from your phone does wonders for your mental health and allows you to focus on yourself. Put it away during meals and conversations with loved ones, set daily time limits for social media, and try not to bring your phone to bed.

Find Your People

Work is often hard enough; find your people to help lessen the load.

• Find a work buddy.
  • Try to find and develop positive relationships with one (or more) of your co-workers. No one understands your workplace or frustrations like people who experience them firsthand. Having someone who understands and can listen will do wonders for your well-being.
• Ask for help and delegate.
  • Even if you don’t want to, asking for help often leads to solutions you may have yet to think of. Are you feeling overwhelmed? Communicate with your manager. Discuss workload and deadlines — a good leader will understand the importance of work-life balance and will (hopefully) work with you to find solutions.

Remember, taking care of yourself isn’t selfish; it matters. By prioritizing your health and well-being, you’ll be better equipped to thrive in your career and enjoy the journey.

Written by freelancer Megan Childress.