An Actionable Guide to Staying Healthy at Work


For those who work in an office setting, staying healthy always proves a unique challenge.

There isn’t one solution to staying healthy; there is a combination of things — including keeping active and eating wholesome, good-for-you foods.

Let’s look at some ways to stay healthy and productive at work.

Stay hydrated:
– Dehydration can cause some problems – from feeling sluggish at work to causing kidney stones and organ damage.
– According to, drinking 6-8 eight-ounce glasses of water a day is recommended, with some adults requiring more based on their health, the amount they exercise and the climate in which they live.

Eat healthily:
– Healthy snacks improve overall health, curb cravings, elevate mood and boost brainpower.
– After completing a lengthy task, reward yourself with something healthy to eat.

Take hourly breaks:
– Every hour, get up from your desk and go for a quick walk anywhere (furthest restroom, copy machine, water cooler, colleague’s office). Just move.

Schedule your meals
– Scheduling your meal plans in and out of the office, including snacks.

Hit the water
– Get yourself a reusable water bottle and keep it on your desk.
– Drink at least one full bottle before lunch, and one full bottle before you go home at the end of the day.

Walk at lunch
– Have an hour for lunch?
– Use half to eat, half to walk. Round up a few colleagues and make it a weekly date.

Avoid sitting at your desk for too long
– Stand while you talk on the phone. If (remove) you are not able to get up every 30 to 60 minutes, then begin developing a habit of fidgeting while sitting.
– A study demonstrated that those who fidget had lower health risks than those that didn’t wriggle.

Incorporate Seated leg lifts
If you cannot get away from your desk or your desk chair, there are leg exercises that you can do while sitting.
– Seated leg lifts are great for anyone of any fitness level. They require no equipment (except a chair to sit in) and can be done at any time of day.

Try standing calf raises
This particular exercise is another easy one to do at the office as it requires no equipment.
– Standing leg or calf raises are an ideal exercise for those wanting to get up and move more. This activity, in particular(remove), helps improve and promote circulation which is great after an hour or two of being seated

Do office lunges and squats
A super easy exercise to fit into your office are lunges and squats.
– Make sure you have enough space to make lunges. If you have a small office or cubicle, you may need to find another area, so you enough room to make lunges safely.

– Slowly start adding some of these tips into your day. Making many changes in a short period may be difficult.
– Get your friends and co-workers involved in your quest to move more during the day. You’re probably not the only one that would like a break from sitting.
-Invest in a standing desk. There are many models on the market today, ranging from an inexpensive cardboard box all the way to an electric fully-automated one.