Nine-To-Five Fitness

Some jobs - like construction or firefighting - have obvious health hazards.

But, even if you sit in a cubicle all day long, your environment can still have a negative impact on your health, thanks to high stress levels, sedentary behavior and poor eating habits. These factors can take a toll on your physical and mental health both in the short- and long-term.

So we spoke with Elissa Erman, founder of Universal Coaching Services in Boynton Beach, about some ways to revamp your daily routine for improved well-being.

Get organized. A cluttered desk can cause stress. Get organized at the start of your work day, and then tackle your most urgent tasks first. "It's essential to prioritize," says Erman. "Take a deep breath and ask yourself, 'What's best for me to do right now?' You'll get that answer from within. Then ask, 'What is best for me to do next?'"

Watch your hours. You can't always bolt when the workday ends, but aim to leave as near to that time as possible for the sake of your health. "Do the best you can to have healthy boundaries between work and home," she says. To ease your workload, she suggests delegating and asking your supervisor for help when necessary.

Be less sedentary. "Move your body throughout the day," Erman says. Walk on your breaks, going outside if possible. "Even five minutes can make a difference," she says. "Getting the blood flowing by moving and shifting gears in your mind even for a few minutes can help your performance." If your workplace allows it, switch to a standing desk or an inflatable exercise ball as a chair.

Sneak in shut-eye. It may sound impossible, but catching some winks doesn't have to take longer than a bathroom break. "Just be aware that some people do great with a 10-minute nap, and some actually feel more tired after," says Erman.

Stay active at your desk. Doing quick stretches can help you focus. "Set a timer on your phone for every 30 minutes to stretch," says Erman. "Or put a note on your desk saying 'Stretch' to remind you." Keep hand weights and resistance bands within eyesight as encouragement to take exercise breaks.