8 Awesome and Practical Tips To Stay Healthy At Work

Posted By: Stella Pike | July 14, 2020

If you are somewhat of a health enthusiast like me, you will agree that staying healthy at work is not an easy task. Working long hours, mostly in a stationary position, is not exactly beneficial for health. Moreover, maintaining a healthy diet and finding time to go to the gym to exercise is also quite tricky.

So, the question is, how can you be healthy and work long hours at the same time?

The answer is by adopting healthy habits during your work hours.

By making small changes in your daily routine at work, you can stay as fit as a fiddle. Over time, you will become stronger physically and mentally, and your quality of life will also improve. You will also be able to manage stress levels more effectively and become more productive at work.

So, without wasting any more time, let us dive straight into eight tips you can use to stay healthy at work.

1. Drink lots of water to stay hydrated

Drink Water

Every day, you lose water from your body through sweat, urine, and more. Replenishing the amount of water you lost is essential to function optimally. The amount of water you drink daily can also impact your physical performance, mental focus, and productivity.

Therefore, drink lots of water throughout the day to stay hydrated and healthy. Drink at least 2-3 liters or eight glasses of water daily at work, divided throughout the day. Make sure that you do so; keep a water bottle at your desk at all times and always drink after meals.

2. Use the stairs instead of the elevator


In today’s technologically advanced world, almost all of our daily activities can be done in a simpler and faster way that requires little effort from our sides. For example, we can wash clothes at the click of a button in the washing machine; we can climb multi-storied buildings in seconds with the help of an elevator, and so on. However, such convenience comes at the cost of little to no physical activity and poor health.

While it is not practical to do everything manually, there are some things that you can do without the help of technology, for example, climbing the stairs of your office building. By doing this, you can stay fit and healthy and combat a sedentary lifestyle.

3. Get involved in some physical activity


As mentioned above, getting involved in any physical activity can help you become healthier. And if you can get your daily dose of exercise or physical activity at work, you can save valuable time and energy. So, how do you do it?

For instance, there are many exercises and stretches that you can do at your office to stay fit without going to a gym. You can also do workplace yoga at your chair to relieve stress and refresh your mind.

Walking and cycling to work are great ways to be physically active and combat the effects of a sedentary lifestyle at work.

4. Reduce your caffeine intake

Caffeine Intake

Do you depend on coffee or other caffeinated beverages to keep you going through fatigue and boredom? Caffeinated drinks are readily available in offices around the world, and employees consume them all the time. However, while caffeinated beverages can be useful if consumed moderately, they can pose serious risks if consumed in excess.

For example, heavy caffeine consumption can cause confusion, insomnia, nervousness, faster heartbeat, and so on. As such, try to limit caffeine intake throughout your day at work to stay healthy while reaping its benefits appropriately.

5. Eat healthy foods

Eat Healthy Foods

Proper nutrition plays a vital role in how we function throughout our day and how healthy we are. But for someone who works in an office, adequate nutrition is highly challenging to maintain without proper planning. However, it is not something that can not be done.

To eat healthily at work, you should first avoid the temptation of unhealthy foods that your co-workers might bring. Secondly, try to prepare and pack your lunch yourself to choose only the healthiest and freshest ingredients. Lastly, keep healthy snacks in your desk drawer to keep hunger pangs away, which may decrease your productivity at work.

6. Meditate more often


Practicing regular meditation has numerous benefits such as reduced stress and anxiety, reduced risk of depression, better sleep, and increased happiness. It also helps strengthen our immune systems and improve our awareness of the world around us. What’s more, you don’t have to be religious or meditate for years to reap its benefits.

Meditating regularly for even 10-15 minutes can help you become calmer, happier, and healthier in life. So, what better way to be stress-free and healthy than by meditating at work? Meditating at work can even improve your performance and productivity at work.

7. Sit up straight

Most of us have jobs that require us to sit for prolonged periods in our chairs and stare at our computer screens. Such sedentary behavior can affect our bodies and our minds as well. Moreover, not maintaining proper posture when sitting can cause backaches, neck pains, eye fatigue, etc.

Therefore, you must make sure to maintain your posture while sitting in your chair. Always sit up straight with your back resting on your chair, maintaining the curvature of your spine. Also, avoid leaning forward as doing so can cause neck pain and discomfort.

8. Maintain personal hygiene

At work, it is imperative to maintain proper hygiene and work in a clean space. As we all know, good personal hygiene is one of the most effective ways to avoid germs and viruses. Especially now, after the coronavirus pandemic, the importance of proper hygiene is more evident than ever before.

Always wash or sanitize your hands before consuming something, and after touching surfaces such as keyboards and desktops. Keep a hand sanitizer at all times on your desk. Also, maintain distance and avoid contact with sick employees.