Ways to Improve Your Health in the Office

If you’re one of the many workers who are confined to the office for the daily 9-5 grind, then you know how difficult it can be to maintain a healthy lifestyle. We all know that sitting all day long isn’t conducive to a healthy lifestyle, but it can be really difficult to break away from the computer in the middle of work. Luckily, since I have that daily struggle myself, I’ve put together some ways to improve your health in the office.

  1. Get a standing desk. I have one of these, and I must say, it is the best thing ever. I went from working retail, on my feet over 8 hours a day, to sitting at a desk for 8 hours a day, and it was a difficult transition for me. I’m a pretty active person, so sitting all day was uncomfortable, so I opted to go ahead and purchase a standing desk to put on top of my other desk. I have one that transitions, so I can sit for part of the time, and then raise it back up to standing, and it is amazing. I highly recommend it, even if you only stand for half the day, that’s still better than sitting all day long. After all, sitting is the new smoking.
  2. Get a desk plant. I’m in Florida, so my allergies have been going crazy lately, especially transitioning from the hot humid inside to the freezing cold AC of the office. I’ve been sneezing and coughing from being inside the AC, so I went ahead and bought one of those houseplants that are good for bringing in extra oxygen and cleaning up the air. Plus, mine has a cute pink flower, so just having that around is going to lift my spirits when I take a break from staring at the computer screen.
  3. Take mini walks. So you can’t get a standing desk or don’t want to get one, that’s fine, but try to take small walks every hour for about 5 minutes. Go get some water, or just stand and stretch, your body will thank you.
  4. Swap out your chair. I know, those big comfy desk chairs can be super comfortable, but it’s really not the best for your posture or your health. But you know what’s a great thing to swap it out with? One of those round exercise balls. They’re perfect, because you can still sit, but it’s going to force you to sit up straight and engage your core. A little bit of an ab workout while at your desk, what more could you ask for?
  5. Drink that H2O. I am terrible about this, but you have to stay hydrated, even sitting in the AC at a desk. I have a pink water bottle that holds 64 ounces, and I try to take that to work and finish it by the end of the day. Like I said, I’m horrible about drinking enough, so I don’t always succeed, but I do my best, and this bottle really helps. Plus, you can freeze a little ice pack that’s attached, so if you like your water ice cold, you’ve got it. I got mine at Target for $10, check it out.
  6. Take a break from the screen. Every so often, and trust me on this your eyes will thank you, you need to look outside or look around the office. Staring at your computer screen all day is not good for your eyes or eyesight, so make sure you take some time to break away. And I don’t mean to check your Instagram or text messages on your phone.
  7. Eat healthy snacks. When you’re sitting and working on the computer all day, it’s natural to want to snack throughout the day. So just make sure you’re eating healthy options like homemade protein balls or vegan protein bites (Tone It Up brownie bites are my favorite) or slice up some fruit or have some mixed nuts handy. Any of these are healthy options, that won’t make you feel sleepy after munching on them, and they are also lower-calorie, unlike that bag of chips.
  8. Get a breath of fresh air. Take a few minutes on your lunch break and step outside. Just for a few minutes, take a deep breath, and just relax and enjoy being out of the office. You’d be amazed what it can do for your mood.

I know sometimes it can feel like you’re juggling a million things at work, but just remember, don’t kill yourself over a job that will replace you. To be the best employee you can, you’ve got to take care of yourself, which means, take your vacations, drink your water, and take your lunch breaks. Taking care of yourself doesn’t make you a bad employee, it makes you a smart one. You can’t give 100% if you’re run down or not feeling healthy. So try to implement some of these ways to improve your health in the office, and see if it makes a difference.


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