Health Tips for Office Workers

Updated: Mar 26

(This post may contain referral links. Please read my disclaimer for more info.) As an Amazon Associate I earn from qualifying purchases.


Working at a desk for large parts of the week can be physically and mentally exhausting. Hours sat idle in front of a computer with the same views throughout the week can leave you feeling zapped of energy and willpower to commit to a healthy lifestyle.

Read on to discover tips to stay motivated to commit to your health and wellness in the workplace:


1. Movement Breaks


Working at a desk forces you to be inactive for large parts of the day. Schedule short movement breaks into your day as non-negotiable meetings. This can be a short stretching break or just taking a quick walk around the office. Commit to these breaks the same way you would when you book an appointment with another person or professional.


If your office has more than one floor, commit to taking the stairs rather than the lift whenever possible.




2. Walk or Cycle to Work


Walking or cycling to work is a great way to increase your physical activity. If you normally commute by train or bus, get off a stop before your office to give you a chance to get some exercise in.


If you drive or get a lift to the station, swapping to walking is another easy way to get some extra steps into your day.




3. Take a Break


As tempting as it can be to work continuously through the day to get your tasks done and progress in your work, regular breaks are essential to your health and wellbeing.


Always take a break for lunch to fuel your body properly and to allow your mind to take a break from concentrating.

Stepping out of the office for a short, brisk walk during your lunch break can have a number of benefits for your health:

· It breaks up the day and reduces stress

· Walking can help reduce symptoms of anxiety and depression

· Allows you to get some fresh air, clear your head and unwind

· Gets the blood moving in your body, burns calories, boosts immune function, lowers blood pressure, improves joints and reduces risk of diseases such as heart disease and stroke

· Gives your eyes a break from the screen

· Gets feel good endorphins moving through your body which will carry you through the post lunch lull and drop in energy that many people experience




4. Eat Healthy Food


When we are tired or hit an energy slump during the day, it is tempting to reach for a sugary snack to give us a quick fix.


Eating healthily in the office is even more important since most people are relatively inactive throughout the day. Smart food choices will nourish both your mind and your body.

If you find it a challenge to plan and pack your lunches during the week, spend time on Sunday prepping your meals. Keep a food planner on your fridge or somewhere visible so you know you have everything planned for the week to keep the stress out of organising food.




5. Keep a Clean Workspace


There are many benefits to a clean and organised workspace. Perhaps most importantly, it helps you focus efficiently on the tasks at hand with a clear mind and calm attitude. People who work in a cluttered workspace often have much higher levels of stress.


Having everything where it should be will also save you time and improve your confidence in completing your tasks in an accurate and timely manner. You will find your levels of concentration are greatly improved, your positivity levels rise and your stress levels lower.


“When your environment is clean you, feel happy motivated and healthy.” — Lailah Gifty Akita




6. Use a Planner


When you have busy day after busy day to get through, it is essential to keep organised as trying to juggle your career, family, health and social on your own is one tall order!


Here are just a few benefits of using a planner:


· Keeping effective schedules – office tasks, errands, appointments

· Complete projects and tasks on time

· Enhancing your productivity

· Managing your stress levels

· Track and plan your sleep, diet and exercise

· Keeping reliable records


“For every minute spent on organizing, an hour is earned.” — Benjamin Franklin


I love this planner. The hard cover allows me to throw it in my bag so I can take it with me wherever I am heading - I also love the lay flat design.



7. Drink Water


Water is crucial to your health. It makes up, on average, 60 percent of your body weight. Every system in your body depends on water. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry on normal functions. Even mild dehydration can sap your energy and make you tired.


When you drink more water, it has the double combination of feeding your body and clearing you of all the waste products that were built up in your system.


Your brain needs water, and plenty of it. Without water, your brain will operate worn out, tired and sluggish. Water is the ultimate gift to give yourself to think with clarity.







Committing to your health and wellbeing in the office can help you flourish in both your personal life and your career. Looking for a way to empower your team to improve their health? Hutton Health works with companies to create and implement bespoke employee wellness programmes tailored to all levels of employee base.




52 views0 comments