Essential Tips For Staying Healthy At The Office

Essential Tips For Staying Healthy At The Office

Working at a desk may seem like a safe option, but it can easily take a toll on your physical and mental health. While the occupational hazards in an office are different from those in a hospital or on a building site, it’s still sensible to take a few precautions.

A growing number of studies have raised concerns over the impact of sitting for long periods, which can include increased risk of heart conditions, diabetes and weight gain. It’s especially worrying when you consider the average worker sits for more than ten hours a day. Add job-related stress into the mix, and you can see how the consequences start to add up.

Learn about the steps you can take to counteract the risks of your office job, starting with a few simple ideas to protect your health and wellbeing.



Tips for Taking Care of Your Physical Health


Slouching can cut off circulation, causing pain in your neck or lower back. Take the time to learn a few simple exercises you can do at your desk to keep muscle aches at bay. If you don’t have an ergonomic chair, you could also try using a lumbar support cushion.


Studies show that taking a break to move around every 30 minutes reduces the negative effects of sitting. In fact, it may be even more effective than regular exercise. Make it a habit to stretch or walk around your office for a few minutes.


If your eyes are dry or your vision is blurred, it could be because you’ve been staring at the computer screen too long. Try some eye exercises, turn down the brightness on your screen and keep a bottle of eye drops in your desk drawer.  


Typing with bent wrists could lead to carpal tunnel syndrome. Rest them occasionally and speak to human resources to ensure your desk is set up ergonomically.


Drinking plenty of water helps to maintain your body temperature, metabolism, and heart health. Aim for 2 litres a day. Keeping a water bottle nearby is a great reminder as well as an eco-friendly option. 


It’s easier to resist the vending machine or the biscuits in the office kitchen when you have a few healthy snacks in your desk drawer. Good options include nuts, kale crisps and homemade protein balls.


Save money and calories by bringing your lunch to work instead of buying a coffee shop sandwich every day. Yes, it takes more effort, but it gives you more control over what you eat, and your wallet will thank you, too. Prepare it the night before if you tend to run out of time in the morning, or try prepping a week’s worth in advance.


Tips for Taking Care of Your Mental Health


Work buddies increase job satisfaction and make even the toughest day at the office more bearable. Get to know your colleagues, and look out for common interests. Share stories about your life outside of work, and encourage them to do the same.


Face-to-face contact contributes to stronger relationships in the workplace. Try dropping by someone’s office instead of sending an email, or schedule a walking meeting. Take your work conversation on a stroll, stretch your muscles and see if some vitamin D helps to solve that business problem.


If you’re working inside all day, there are probably times of the year when you barely see the sun. Getting up an hour earlier could enhance your mood and give you more time to work out or eat a healthy breakfast. If that’s not possible, make sure to get outside during your lunch break, even if it’s only for 15-20 minutes. 


Taking a proper break is good for your health and productivity, so time off is beneficial for both you and your employer. Even planning a holiday can boost your mood, so make a list of your favourite destinations or activities, and start researching.  


For many people, a cluttered desk is a source of stress. Find an organising system that works for you, and put files you rarely use out of sight. While you’re at it, add in a few personal touches, such as photos and plants.


Any job is more meaningful and gratifying if you keep the purpose in mind. When you’re having a rough day, think about the people who benefit from your efforts.


Despite the risks, you can stay healthy without giving up your pay cheque. Adopt some simple habits that will protect your wellbeing, even if you spend your working day behind a desk.