- Take regular breaks - Every hour, get up from your seat and go for a walk, this is very difficult with such a confined working area as a crane but even walking and along the back jib can work, just move.
- Stretch or move in place using the Wolffkran recommended cab stretching guide.
- Set alarms on your mobile device - Every hour at work, have a little ringer go off to remind you to take a stretch or walk.
- Count it out - Get a pedometer and try to clock 10,000 steps per day.
- Ditch the car - Whenever possible, walk, bike, run to work. If you live too far away, try parking far away from your destination and walking part of the way. 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!
- Get friendly with your Tupperware - If you cook a healthy meal at home, save part of it, and take it to work the next day for lunch. Add a few chopped veggies and you have a great homemade meal!
- Go nuts - Instead of buying candy bars or “health” bars (which are loaded with sugar) from the vending machine, keep handy a stash of dry fruit or nuts.
- Load up on herbal teas - Forget the coffee breaks with your friends and colleagues. Grab your favorite mug and start sampling herbal teas: try red fruits, verbena, mint for example
- Hit the water - Get yourself a reusable water bottle and keep it with you. 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.
- Just say no - Say, “No thanks,” to all the treats that get passed around the office: cakes, doughnuts, bagels, cookies. If you’re truly hungry, reach for the dried fruit and nuts.
- Schedule your meals - When scheduling your fitness on Sunday night (see above!), work out your meal plans in and out of the office, and include snacks.
- Skip fast food restaurants whenever possible - Restaurant food is loaded with extra sugar and salt, and so is unlikely to be as healthy as something you can make at home. Better to have a simple lunch from home or leftovers from the night before. 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.