Life-Altering Ways to Stay Healthy at Work

Health is wealth, so they say. Indeed, that’s true – to some extent. Spending eight hours (or more) in front of a computer, five to six days a week can take a toll on your body. On top of that, deadlines, emails, meetings, and calls can leave you feeling worn out. But, it doesn’t have to be that way. You can still take care of your body even with a busy schedule at work. Here’s how;

Get an Adjustable Desk

See, sitting for long hours is bad for your health. Plus, people who sit a lot every day have a higher risk of heart disease and diabetes. Of course, sitting all the time means that you’re not burning calories. The ripple effect is weight gain and obesity.

Still, you can counter the problem by purchasing an adjustable desk. Sit Stand Desks from HADO, for instance, allow you to fiddle with the height as per your needs. That way, you can work comfortably without straining your back. Think of it as a way of adding flexibility to your work station.

What’s more? Repeated studies show that standing while you work can elevate your mood, energy levels, and productivity. One more thing – an adjustable desk can lower your risk of heart disease, back pain, and diabetes.

Keep off Snacks

Yes, snacks that your co-workers parade on their desk can add a couple of calories to your everyday diet if you’re not careful. Do you know what that implies? Well, it means that you’ll have to battle unwanted pounds sooner

or later.

Out of sight, out of mind – so if you know a colleague has candy on their desk, walk around his/her workstation to avoid the temptation. Or, if you’re hungry, eat some fruits such as grapes or cherries. Statistics indicate that three out of every five Americans are overweight. By extension, this means that there’s likely more than one workmate in your office who’s on a diet.

Drink Enough Water

You need to keep your body hydrated. Drink at least eight glasses of water every day.  Carry fruits such as watermelon, apples, oranges, and grapefruit. Further, bring a sixteen-ounce bottle of water to work and try to finish it by the time you break for lunch. That way, you’ll counter the three o’clock lull that many workers feel caused by dehydration.


One of the most important things you can do at work to improve your overall well being is to exercise. And, it doesn’t have to be anything strenuous. Walking during lunch, for example, is an excellent idea. Not only are you going to burn calories but also refresh and reduce stress.

You can find a partner who’ll drag you every day for a walk, even when you claim to be busy. Park your car a little bit farther from your office if you can’t get out of the office during lunch. Or, make it a habit of taking the stairs instead of the lift.

Eat a Balanced Diet

Sure, eating a healthy lunch at work is an integral part of a balanced diet. Eating reasonable portions is healthier. In other words, you should practice portion control to avoid taking in too many calories and then spend the rest of the afternoon sitting in a chair.

Many times, it is not that you’re eating unhealthy food; it is just that you are overeating. For instance, a pizza isn’t bad. But, the problem, however, comes in when you eat three or five slices. A healthier way to go about it is to share the pizza with your colleagues. Or, you can eat a salad packed with vegetables.

Take Vacations

Now, this is a healthy tip that everyone wants to hear, right? It is beneficial to take a break and head for a holiday to recharge your body. Vacations help drive down stress and get your brain off work, especially when you’re not on good terms with your boss or workmate. Remember, stress can harm your immune system, raising your chances of falling sick.

Be Mindful About your Sitting Position

The National Institute of Environmental Health Sciences says that keeping your upper shoulders and neck in an awkward position can lead to tension neck syndrome (TNS). It can also happen if you talk on the phone or type a lot for the better part of the day.

So, ensure that you don’t bend your neck for more than three hours without taking a break. Consider using a speakerphone, headset, or shoulder cradle when you’re on the phone.

Have a healthy working day!

Adam Hansen

Adam is a part time journalist, entrepreneur, investor and father.