anna's rules for work + wellness

Stressed Young Man Using Laptop
Stressed Young Man Using Laptop

While Trainer Anna Renderer may not look like she spends a lot of time sitting around, she is actually posted up on her laptop for a good chunk of the day writing, researching and developing upon basic principals and methodologies for people to transform their bodies and better their health.

Not unlike the majority of us, who's day jobs require being chained to a desk for 7 or more hours a day, Anna has noticed that being stationary for long periods of time can significantly affect ones mental and physical state. Sedentary work environments tend to result in decreased energy and stamina, as well as an increase in irritability and weight.

In order to avoid such pitfalls, Anna suggests incorporating to following behaviors into your daily routine. Start with one and then slowly add the others until they all become second nature!

13 Ways To Boost Wellness At Work

1. Apply the 20-20-20 rule to care for your eyes when using a computer. Every 20 minutes, look at something 20 feet away, for at least 20 seconds.

2. Show your appreciation! Buy a coworker something small yet thoughtful for their hard work or help. A latte, card, or favorite snack.

3. Go for a brisk walk outside at lunch.

4. When tension gets high at work, inhale for 3 seconds and exhale for a six second count. Repeat as needed. It’s a quick way to relax.

5. Stand or even walk if you can during all CALLS today.

6. Use positive self talk to cheer yourself past a challenge. Write “I can do this” on a sticky note or post it on your bulletin board.

7. Drink more water. Keep a container close at hand during the work day.

8. Brainstorm a problem with a mentor.

9. Do stretches every hour on the hour at work. Especially for your chest, hamstrings, and hip flexors!

10. Write out your favorite inspirational quote and stick it wherever you will see it each day.

11. Smile at a stranger! It elevates everyone’s energy!

12. Unwind at the end of the day with soothing music. Bach, or other.

13. Listen to a funny podcast after work to distress and leave the baggage of work behind when you get home.*

These tips were originally published by Anna Renderer on 6/9/2014.

For more of Anna's health and wellness recommendations, visit her website: