Simple Nutrition and Movement Hacks for Thriving in a Hybrid, Remote, or Office Job

When your work routine shifts between home, the office, or a hybrid setup, maintaining healthy habits may become more challenging. What you eat and how much you move can have a direct influence on your overall well-being throughout the workday. Whether you’re working from home, the office, or a combination of both, it’s important to maintain healthy habits that support your health. 

In this piece, our nutrition team will share practical tips to help you make small adjustments to stay on top of nutrition and movement, no matter where you work. Our advice: Don’t try to change everything at once. Small, consistent steps are the key to building lasting habits.

7 Tips to help you stay more active at work

Tip: Have protein at breakfast

Starting your day with a protein-rich breakfast can help you to feel fuller for longer. Even though most of us likely get enough protein throughout the day, swapping a low-protein option like cereal for a protein-rich breakfast can make a difference in avoiding that mid-morning hunger. Try including foods like Greek yogurt, eggs, tofu, or nut butters. For inspiration, check out our article on what protein-packed food is best for breakfast. 

Tip: Focus on Fibre

Fibre is key to a balanced diet, offering numerous benefits such as helping to keep the digestive system working effectively, yet many adults fall short of the recommended 30g per day.  Increasing fibre intake naturally adds more whole grains, nuts, seeds, fruits, and vegetables to your diet, foods often missing in the Western diet. Start your day by sprinkling chia seeds and berries on yogurt or porridge, or try a breakfast burrito packed with black beans and vegetables. Simple swaps like choosing wholemeal or granary bread, wholewheat pasta, and brown rice over white variations can also help to increase your daily fibre intake. 

Tip: Plan your meals

Meal planning can be an enjoyable part of your weekly routine. By exploring new recipes or revisiting old favourites, you can ensure you always have a nutrient-dense option on hand. For example, prepare overnight oats the night before or batch cook a nutritious dinner and freeze individual portions for those late office days. This little forethought can help reduce the temptation for less nutritious choices, which is especially important for hybrid workers juggling busy, ever-changing schedules.

Tip: Choose a Rainbow of Fruits and Vegetables

A colourful mix of fruits and vegetables provides a broad range of micronutrients and antioxidants. For example, blueberries and other dark purple fruits are rich in anthocyanins, a type of polyphenol, with emerging research linking these compounds to potential cognitive benefits. Since we often stick to familiar choices, consider diversifying your selection next time you're at the supermarket. Try adding two or three new fruits or vegetables to your basket, whether for your home fruit bowl or to take along to the office.

Tip: Stay hydrated

Many of us don’t drink enough water, so make hydration a priority by sipping regularly throughout the day, plus, getting up to refill your glass is a great way to add movement too! Even mild dehydration can affect cognitive function, so keeping water nearby can help you stay focused, no matter where you work. While the ‘8 glasses a day’ rule is just a guideline, don’t stress about the number, herbal teas, flavoured water, and even water-rich foods all count too.

Tip: Start your day outside

If you work from home, consider using your usual ‘commute’ time for a morning walk outside. If you’re heading to the office, take a few extra minutes to step outside before starting your day. A short walk, cycle, or run adds movement to your routine and provides a change of scenery before settling into work, helping to break up the transition from home to work mode. 

Tip: Establish a routine 

Whether you work remotely, in an office, or in a hybrid setup, maintaining a structured routine is key to staying productive. Set consistent wake-up, meal, and movement times to create balance and help prevent mindless snacking. Prioritise tasks with a to-do list and set clear work boundaries, such as having a designated workspace to separate work from personal time. Most importantly, make it a habit to step away from your computer every hour for a quick stretch or movement break, whether you're at home or in the office.

Small changes to your routine can make a big difference in building healthier habits, no matter where you work. If you stray away from routine occasionally, that’s okay; just focus on balance and progress over perfection!

Words: Jessica Stansfield, Registered Nutritionist, Huel Nutrition Manager