Workplace Wellness: Moving More and Eating Better

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By: Grace Derocha, registered dietitian, certified diabetes educator and certified health coach at Blue Cross Blue Shield of Michigan


We spend a lot of time at work daily, from the commute to actual time in the office. We also spend a lot of time sitting; in the car, in meetings, and at our desk. There is research that shows all of this sedentary time increases risk for becoming overweight, obese, and in turn develop chronic conditions like type 2 diabetes or heart disease.

Moving More

After a long day of work, with errands to run and obligations to our families, it is very difficult to get exercise in. There is something we can do, move more during the work day. Not only does simple exercise help you get your steps in, it also increases blood flow, which can increase focus and productivity at work.

Exercise is the ultimate “medicine,” it gives you energy, increases positive endorphins in the body to make you feel happier, helps with productivity, helps fight chronic conditions, helps advocate for weight loss and helps you sleep better. Yes, please! 🙂

The GMRENCEN has a wonderful walking track. The fun, almost translucent white circulation track is like something out of a music video. The goal for general good health is at least 5,000 steps per day. 2,000 steps is about 1 mile. My recommendation is for everyone to strive for at least 10,000 steps per day, this aids in weight loss and gives you the benefit of increasing metabolism and better cardiovascular health. If you have a pedometer or a health and fitness tracker it is easier to track steps. If you don’t have one, note that, eight laps around the circulation track is 1 mile.

Desk Exercises

If you don’t have time for a quick walk, try some of these desk exercises for a quick break to help get the blood flowing.

Eating Better

Choosing nutritious food is the other key to help you live a healthier lifestyle. Whenever possible, pack your lunch and snacks. This gives you the opportunity to be in the driver’s seat of better food choices. However, we all know that is easier said than done. The GMRENCEN offers a variety of healthier food options. When choosing foods while dining out, think about including vegetables, fruits, lean proteins, whole grains and heart healthy fats. Also be aware of how the food is cooked and don’t forget to watch those portions. Try Gourmet Deli, Chop Fresh, Salsarita’s, Bozii, Subway, Zoup, Potbelly, Granite City, Andiamo, Volt or Joe Muer for some healthier options from their menus.


 Grace Derocha is a registered dietitian, certified diabetes educator and certified health coach at Blue Cross Blue Shield of Michigan. For more health tips, visit