Good Habits to Keep You Healthy at Your Desk Job

It is not a truth that if you sit inside the entire day and don’t do any tough labor then your job isn’t hurting your body. There are risks that come with working in an office at your desk every day.

Offices have the ability to take a toll on your body and mind. Sometimes, it may happen because of unpredictable sources. Whether it is a keyboard or a printer, it can be a reason for your health issues. It is a very difficult and challenging task for the one who sits at a desk for eight to ten hours a day.

To protect your health in a desk job is not always easy but some simple ways can boost both your health and your productivity. Here are a few simple things you can do to advance and uphold your physical, emotional and mental wellbeing, even from behind a desk.

Take Hourly Breaks

Sitting at one place for a lengthy period is terrible for your body. You are at higher risk of cancer, heart diseases or musculoskeletal disorders though you do daily workouts. If you sit at your desk continuously then it can have a detrimental impact on your body.

Taking breaks helps you improve focus and performance. Take short breaks. It will help you not to feel physically and mentally drained after work. By taking breaks in-between you will feel your speed of working is improving and you have more energy to stay active behind the desk.

Actively reduce stress

Stress is directly linked to health issues like heart disease and depression. Try to lower anxiety you experience from work to improve your health. To reduce work stress, do some regular exercises and take 7-8 hours of regular sleep at your home. It will improve your mental health as your personal relationships both at work and home will become strong.

Get Up and Move

Standing up and stretching often at your desk eliminate stress and offers various health advantages. At least spend thirty to forty minutes a day standing at your desk. It will definitely boost your energy.

If sufficient place is not available in your office then stand up and do stretching at least once an hour. Take a movement break and it will certainly benefit your health.

Keep Healthy Snacks Nearby

Hunger is your nastiest enemy when trying to be healthy. It causes you to lose concentration. That’s why always keep healthy snakes next to your laptop. Never feel tempting with chips and cookies. Instead of it, keep dry fruit’s or fruit’s bag handy.

Eat away from your desk

Always take your lunch away from your desk. It will give you a movement break and a mental break which will provide you with many health benefits. Take benefit of your lunch break to catch a mental break.

Go outside of the office and take around the building. Lunchtime is the only time of the day you have for yourself that’s why takes complete advantage of it.

Do stress-relief activities

Make sure that you take your frustration out on something else not on your colleagues or boss. It will ease your stress and strengthen your relationships. Buy some stress relief toys, laugh, deep breathing, engage your sense or do vaping.

Research proves that how vaping is safer than cigarettes. Thus it is imperative to note that vaping is relatively less harmful than smoking.

Drink plenty of water

If you drink lots of water during your work hours it will offer you a great reason to walk over to the water cooler many times a day. It will also help you to lose weight, stay young and get smarter. It keeps your body hydrated so you will not experience any mid-day headaches.

Schedule your meals

It is possible that you have a very hectic schedule at your work and you even not get time to eat properly. But during your lunchtime block the other activities. schedule your meal.

Make it a priority and always ensure that you maintain a healthy diet. It is difficult to do sometimes but it’s important to maintain your health.

Bring your own lunch

Never depend on restaurants or office canteen for your lunch. By doing so you are putting your health into a major risk as you don’t know what ingredients they have used in it.

If you bring your own lunch then at least you have an idea about what you are putting in your body. In addition, you can save money. You can use that extra money to join any classes of your choice.

Learn Smart Computer Habits

To work on a computer all day is very exhausting. It will definitely impact your eyes, back, and neck. So never forget to take a short break. Turn down the brightness on your computer. Make use of eye drops. Try to change positions infrequently.

Unplug From the Office

Though Smartphone and email account can facilitate work it can be the main reason for hurting your mental and emotional wellness. So never forget to set boundaries on when you should use it and when not.

Once you leave the office, leave your work at the door. Shift your mental focus on your personal life and family. To enhance your mental health discover approaches to unplug yourself from the office when you leave the office.

Take a Quick Nap

Of course, it’s not easy to take a short nap in the office. Though, you really need it then inform your boss and take his/her permission for taking a nap. It will help you to refocus and give you chance to leave your desk.

Stare out the window

It’s a proven fact that by just looking at a tree you can reduce stress and make you feel better mentally and physically. This is one of the best ways to reduce stress. All the time you can’t work.

Spare some time for you. In this ‘me’ time, go and get a coffee for yourself, scroll through social media, or do some conversation with your co-workers. It will really helpful for you to improve your concentration.


Healthy habits are about balancing work and pleasure, sitting and standing. You don’t have to stop having fun with colleagues but be aware of how much and how frequently you select one thing over another probably better option. Keep in mind the above- discussed tips and habits to enjoy your 9 to 5 desk job.

It’s a fact that no one but you will play an important role in how happy you are especially when it comes to your job and career. You should make as much of an attempt as you can to enjoy your existing position, and you can attempt using any one or all of the handy points listed above.

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Author Info

Lynda Arbon is a passionate and enthusiastic health blogger. She likes keeping herself updated on the health trends and blogs. Her favorite pastime is learning history and solving crossword puzzles. Follow her on Twitter.