Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. She earned her Master of Science in Public Health Nutrition from the University of Tennessee and has a research background in maternal and child health nutrition and public health, as well as a Certificate of Training in Obesity Interventions from the Commission on Dietetic Registration. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.
Staying Healthy at Work While Transitioning Back to the Office
4 min read

A healthy transition
- Know the workplace’s re-entry health guidelines. Check to see if masks are required or optional. Respect employees who choose to wear a mask, regardless of the office policy.
- Understand the meeting protocol. If large gatherings are not allowed, make plans for small-group meetings or video chats.
- Maintain good hygiene in the office. Wash hands throughout the day.
- A person should not come into the office if they are feeling sick.
- People should decide how much physical interaction/closeness they are comfortable with before returning to the office.
- Be aware of others’ social cues involving personal space. Some employees may have changed how they feel about physical proximity to others.
Add movement
- Try easy exercises and stretches while at a desk or workstation
- Turn a one-on-one meeting into a walking meeting
- Partner up for accountability with a coworker for regular lunch walks or quick workouts
- Park farther away from work to increase steps before and after work
- Take the stairs when possible
Lunch-packing refresh
- Apple slices and nut butter
- Construct a pita: bring grilled chicken, hummus, veggies and a whole wheat pita
- Flavored tuna packs and bagged crunchy chickpeas are quick and healthy protein choices to grab on-the-go
- Meal prep large portions of proteins and sides at the beginning of the week to piece together easy lunches such as grilled chicken, veggie-packed pasta salad and roasted sweet potatoes
- Rice or grains like quinoa topped with roasted vegetables and a lean protein
- Veggie spears with a garlic Greek yogurt sauce
Focus on health
- Stay on a regular sleep schedule.
- Make time for daily exercise, even if it’s just a lunchtime or after-work walk.
- Make sure to have annual checkups with health care providers and regular visits to the dentist .
Preparing for the first day back
- Do a mental walk-through of the transition back to the office, and what activities might be taking place those first few days.
- If possible, visit the office at a time when co-workers are not there. It’s good for workers to reacquaint themselves with where everything is, see if any of the space or configurations have changed, and prepare a workspace for their return.
- Make sure work clothes still fit and are in good condition.