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You know how the people in the Disney-Pixar movie, Walle, look? That is how I feel after a couple of hours of sitting at my desk at work. Some days, it feels like the legend of the Freshmen 15 has come back to haunt me – not that I gained all 15 pounds in college, but you get what I mean.


As any health conscious intern, I began to collect some tips on ways to maintain wellness while at work. Then, I realized the Indiana Chamber of Commerce has among its programs a state-wide Wellness Council. Hence, I went directly to the experts to help me compile a list of time-tested tips. Within five minutes of chatting with Adrienne Luegers, the Program Coordinator, I came to realize there is more to wellness than just the physical aspect.

Not only did Adrienne shed a brighter light on wellness in the workplace, but also illuminated some nooks in the room by introducing me to the book “Well Being: The Five Essential Elements.” If you have not read it, I highly recommend you do, as it not only delves into the different dimensions of wellbeing, but also provides tools and resources to take wellness a step further.

“An extra half-hour of sleep or an extra hour of social time can be the difference between  a great day and a mediocre day.”

After looking through the recommended reading, I had a better idea of the wholesome attitude an intern or any young professional would be wise to acquire.

Here are the 15 Tips to Avoid the Intern 15:

  1. Walking whenever possible (Ex: start/join a walking club at work – extra benefit: socializing)
  2. Smart snacking (Ex: nuts, fruit, yogurt)
  3. Staying hydrated
  4. Stretching at least every hour
  5. Sitting ergonomically correct (better yet – using a stability ball for a chair if your work environment allows it)
  6. Eating a healthy breakfast every day
  7. Connecting with co-workers
  8. Getting enough sleep (to feel well-rested – seven to eight hours, but not longer than nine hours)
  9. Packing lunch instead of eating out
  10. Decorating the cubicle (bring a plant/pictures)
  11. Organizing walking meetings instead of sit-down meetings
  12. Lessening daily worry about finances by establishing default systems (automated payments and savings)
  13. Fitting in at least 20 minutes of physical activity each the day (ideally in the morning to improve your mood throughout the day; it does not have to be about hitting the gym as long as the body is moving)
  14. Finding meaning and purpose in your work (use your strengths every day)
  15. Socializing with friends, family and colleagues (up to six hours a day, including work, home, phone, e-mail and other communication)

Out of all of these tips, my goal this week is to get more sleep. This will be in addition to the weekly walking club, coordinated through the Wellness Council.

What will you be working on?

15 Tips to Avoid the Intern 15 Infographic

Go ahead…print it and hang it in your cubicle. I know you want to.

About Nour

Nour Sadek is the Marketing and Communications Intern for Indiana INTERNnet for the summer and fall of 2013. After completing her MBA through Anderson University's residential program in 2012, Nour is applying her business knowledge while expanding her marketing skills. Follow her on Twitter (@ns_sadek).
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