Healthy Living & Wellness

10 Ways To Stay Healthy While Working In An Office

Ways To Stay Healthy While Working In An Office
Written by Guest Author

Working in an office can get monotonous and stressful at the same time. You might even feel like screaming at one point because of the pressure and hours you put into your job. However, it’s still a job that you need and wants to keep, so what can you do to remain sane and healthy as an employee?

Working in an office comes with its own share of risks. There are many health issues that people face as a result of their work environment. Everything from stress and fatigue to eye strain and posture can be triggered in a work setting.

In fact, there are various surveys that reveal how working in an office has negative effects on our health. Workers have the highest risk of contracting the flu around October each year due to long hours spent together indoors during the cold months.

And this is just one example of how working in an office can have a negative effect on your health. And here is how to avoid all these health issues in your workspace.

1. Get a good chair and desk

As an employee, you may not have much control over your work environment. However, if you are lucky enough to have a say in certain aspects of your workstation, then do your best to get a good chair and desk.

That’s because a bad desk and chair can lead to back issues, which can significantly affect your productivity. Furthermore, you could also suffer from eye strain and discomfort. In fact, many people don’t even think about how important ergonomic factors are in the workplace.

If you want to be healthy while working at your office desk, make sure that your chair allows you to sit in the correct posture. You can test the chair’s position by pulling your knees toward your chest while keeping your feet on the ground. If you can do it, then the chair is comfortable enough.

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Do not forget to use a proper-height desk that allows you to work without straining your back or neck.

Doing this can improve your posture and productivity at work.

2. Eat well

Your workstation might be the perfect place to eat your lunch, but is it healthy? Work can also be a trigger for stress, so you need to make sure that your diet is able to help you fight stress.

Try to eat foods that are rich in vitamins and minerals, such as fruits and vegetables, dairy products, and whole grains. If you have time, try to make salads or sandwiches with healthy and fresh ingredients.

3. Stay hydrated

If you are feeling thirsty, it means that you are probably already dehydrated. This is a common problem when working in an office because we usually forget to drink water and focus more on our work.

The best way to prevent dehydration is to drink water throughout the day. Water is the best beverage choice because it has no calories and it keeps your body hydrated. However, try to avoid caffeinated and sugary drinks because they can dehydrate you.

Also, if you are feeling really thirsty, try to drink some water before you start to feel the need to go to the bathroom. That way, you can prevent yourself from going there too often.

4. Take short breaks when needed

We all know that sitting for a long period of time is unhealthy and can even lead to certain health issues, such as back pain, posture issues, and eye strain. Therefore, it is important to take short breaks from time to time and move around a little.

You can take short breaks to eat your lunch, drink some water or coffee, or simply walk around the office for a few minutes. It is recommended that you take a break about every 55 minutes or so to avoid any health issues.

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You can also make use of a timer or apps that are designed to remind you to take a break.

6. Make use of the exercise room

If your office has an exercise room, try to make use of it as much as possible. You should exercise at least three times a week to keep your body fit while working in an office.

If you don’t have a workout routine, you can start by taking brisk walks outside during your breaks. You can also go to a nearby park or simply walk around your office building.

If you can, try to make your workplace more fitness-friendly. You can do so by suggesting that management install machines and healthy food options. A healthy work environment can lead to more productivity and happier staff members.

7. Bring fresh air into the office

Fresh air is important for everyone, but especially for those who spend most of their day indoors. Bringing fresh air into the office can help prevent you and your coworkers from getting sick.

There are several ways to bring fresh air into your office. One way is to open up your windows. If your office doesn’t allow this, there are other ways to add fresh air to your office. You can use a fan or an air conditioner, or you can purchase an indoor plant.

8. Fight bad office habits

Bad office habits, such as slouching, not drinking enough water, and eating too few fruits and vegetables, can affect your health negatively.

Try to develop healthy habits by taking a break to eat your fruits and veggies and drink more water. If you are not good at taking breaks, try to find ways to be productive while eating your snack.

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For instance, you can take notes while eating or drinking water while writing on a notepad. If you are caught slouching, try to stand up and walk around more often during the day. That way, you won’t be caught in that bad habit.

9. Get enough sleep after work

It is important to have enough sleep after work. Studies show that getting less than six hours of sleep can affect your productivity the next day, and this means that as enough sleep can build muscle, it can also make you more productive.

If you are having trouble sleeping, try to reduce the amount of caffeine you consume, as well as any other stimulants. Avoid watching TV or using your phone before going to bed.

If you have trouble falling asleep, try not to stay in bed awake. Get out of bed and do a relaxing activity like reading a book or doing a calming hobby. If you have any stressors or concerns, try to take care of them before going to sleep.


Working in an office can have a negative impact on your health if you don’t take proper care of yourself. Unfortunately, there are many health issues that can affect your productivity and even cause you to miss work if left untreated.

You can avoid many health issues by making smart choices during your workday. You can also fight bad office habits by developing positive office habits that can help you be more productive and healthier.

Author’s Bio:

Azeez Abdullahi is a medical practitioner and a health and wellness content writer across the web and a health content publisher at

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