How To Stay Healthy With An Office Job

Healthy With An Office

The world has changed massively over the last 20 years. We are now living in a digital age where working at a computer is part of normality. It can be quite difficult to keep your body fit and healthy when you are sitting at a computer all day.  Here are a few things that you can do in and outside the office to make sure you live a healthy lifestyle.

Make Sure You Get Plenty Of Breaks

Regular breaks are a must with any job you work in. That can be a job that is in an office or a job that is more physically demanding. A regular break is important for helping you to improve focus. Keep your body in the same position over a certain amount of time can be highly unhealthy for your joints and muscles.

If you sit in an uncomfy position for a long time, you will notice your joints will feel stiff. Although you should have a comfy chair when working in the office. You should also rest from that chair as it can soon become uncomfy. Take your eyes away from the screen for 10-15 minutes to make sure you do not strain your eyes. This will lower the chances of you feeling physically and mentally drained after work.

Incorporate A Bit Of Exercise

It is important to make sure that you exercise nearly every single day. However, when you are in the office, you should exercise a bit at your office. Get up and move away from your desk. Stretch off all the joints that have been stuck in the same position for so long. If you can, try and stretch your legs outside. Working in the office could cause a vitamin D deficiency so, you should consider taking a vitamin D3 supplement. This way, you will be making sure that you have your daily intake of vitamin D.

Either just a basic stretch or a walk outside the office. There are plenty of things that you can do to make sure that your joints are moving. Do not neglect your wrists as well. Make sure you perform hand exercises on your breaks as these have been working the most. A bit like when you are writing with a pen for a long time. You still need to do hand exercises then.

Health experts recommend that you get around 150 minutes of exercise per week. That seems to be a large number but it is easily achievable. This is something that will be difficult to do during working hours. The best way to go about this is by exercising before work or after work. It does not have to be for a long time. 30 minutes a day throughout the week is more than enough and will give you the option of having two rest days.

You can either go to the gym for 30 minutes to an hour every day. You can also go on long-distance runs. There are plenty of exercises out there that are enjoyable for every individual. If you want something that is less physically challenging and more therapeutic. Yoga could be the perfect exercise for you.

Exercise is essential when your job involves working at a computer every day. It should be the main priority that you incorporate exercise at least five days a week to make sure that it keeps you fit and healthy. There are plenty of exercising methods out there that you can incorporate into your daily routine.

Make Sure You Have A Healthy Diet

A healthy diet is one of the best ways to keep our bodies healthy. The last thing that you want to be doing when working in the office is eating an unhealthy diet. Try your best to keep away from fatty food. As well as cutting down on your carbohydrates.

Protein is a much healthier food that you should try and eat throughout the day. It keeps you feeling satiety (feeling full) for a much longer time than usual. This stops you from binge eating throughout the day. Keep away from your sugary foods as well such as your chocolates and fizzy drinks. Implementing a multivitamin into your diet is recommended as well. This gives you a bit of the vital vitamins and minerals that you need daily.

Instead of having fizzy drinks, drink bottles of water instead. This is one of the best fluids you can consume to keep you hydrated. If you want a bit of flavour in your water then leave a cucumber in the water overnight. This brings multiple health benefits as well. It gave you that extra flavour to encourage you to drink more water.

Eat Little And Often

As mentioned earlier, eating healthy is a priority when working in an environment that requires less physical activity. Eating little and often has plenty of benefits when it comes to working in the offices. You do not need to try and have large meals on your lunch.

If you eat little and often, you will reduce the chances of you being hungry. It keeps your body topped up with fuel throughout the day. Being hungry during the day can cause you to lose concentration.


Those are four easy tips that can help you remain fit and healthy in the office. Health should be your main priority in life. That includes mental health as well as physical health. When you are working in the office, it can be mentally draining which could cause stress.

The three main things that you need to take into consideration are regular breaks, a healthy diet and plenty of exercise throughout the week. If you do these, you are well on your way to keeping fit and healthy.


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