Health Tips To Stay Healthy At Your Desk

March 28, 2022 0 Comments

Working at a desk for long office hours every day can take its toll on your health. Before you know it, you are sporting that double chin, that bulging tummy, and everything else in-between. And it gets worse – you develop diabetes, hypertension, and high cholesterol – just to name a few.

If you’re like most people, you spend the majority of your days sitting at a desk in front of a computer. This is great for productivity and organization, but not so great for your health. Sitting for long periods has been linked to worsening back pain, weight gain, and an even higher risk of heart disease.

Fortunately, there are many simple ways you can stay healthy while at work. It all starts with staying aware of your habits and making changes as needed. Learn what you can do to maintain a healthy lifestyle while working at a desk below.

  • Stay Hydrated

In addition to proper nutrition and exercise, drinking enough water is essential to good health. You should aim to drink between 6-8 glasses of water every day. This helps balance your fluid levels, improve brain function, and prevent headaches and fatigue.

One easy way to stay hydrated is by keeping a water bottle on or near your desk throughout the day. Schedule regular breaks where you can get up from your chair and refill the bottle from the sink or water cooler in the break room.

  • Don’t Forget To Eat Breakfast

Skipping breakfast means that by mid-morning you will be feeling tired, sluggish, and possibly even a little irritable. You will also be more likely to give in to any temptations that are around such as biscuits or crisps. Eating breakfast is a great way to get your metabolism started and kick-start your day. It also gives you the energy you need for the day ahead.

  • Stretching

Make sure that you take some time out of each hour to stretch yourself. Get up from your desk and walk around the office or downstairs. Stretching can help relieve tension and make you more productive while reducing stress levels at the same time.


This is one of the best exercises for office workers as it doesn’t require any equipment and can be done discreetly at your desk. While seated with your back against the back of your chair (no slouching!), pull your belly button toward your spine as if you were expecting to be punched in the gut, then release. Repeat this 10 to 15 times every hour.

  • Exercise regularly.

The more physical activity you do, the better off you’ll be, which will help your body repair muscle damage during the day so it won’t ache as much at night. It will also help prevent illnesses such as heart disease, diabetes, cancer, and osteoporosis.

  • Wear compression socks/stockings

Compression socks are made with special elastic fibers that help improve blood circulation by squeezing your legs. This can prevent blood clots, edema (swelling), varicose veins, and other issues associated with being sedentary all day. Compression socks are also used to treat certain medical conditions like deep vein thrombosis, chronic venous insufficiency, and lymphedema. Wearing compression socks to keep the blood flowing throughout your body and prevent those varicose veins from forming.

  • Get a standing workstation.

Use a standing desk if it’s possible in your workplace that way you’re not sitting all day long (the same goes for working from home)

  • Invest in an ergonomic chair. Invest in an ergonomic chair, keyboard, and mouse pad, which will reduce pain in your neck and back caused by incorrect posture while you’re sitting.


  • Avoid Too Much Caffeine

Caffeine is a diuretic; it causes your body to lose water and electrolytes — minerals that help conduct electrical signals in the body. It increases alertness and concentration, but too much can lead to anxiety or jitters and crash-inducing exhaustion later on. It can also cause you to have frequent urination, which can be problematic if you don’t have access to a bathroom (especially at night).

If you’re drinking coffee or tea, try to limit yourself to one cup in the morning, but avoid it after lunchtime so you don’t have to make those late-night trips to the bathroom.

  • Keep your desk clutter-free.

Clutter doesn’t just make it hard to find things; it also distracts you and makes it difficult to keep a good posture. A clean desk is easier on the mind and better for your back.

  • Sit up straight.

Sitting with a proper posture helps prevent back problems that can arise from sitting for long periods. It also helps improve your breathing and reduces stress on your shoulders and neck.

  • Use the stairs

This will help get your blood flowing, which is good for your heart, waistline, and overall health. A flight of stairs burns roughly 10 calories per minute. Not only will you burn more calories than jogging on a treadmill, but you will also build muscle in your legs and glutes that may help you avoid injuries while working out in the future.

  • Get adequate sleep each night.

This may be easier said than done, but to keep yourself at top performance levels you must get enough sleep each night. It is recommended that adults get eight hours of sleep per night for optimum functioning during the day.

  • Clean your keyboard and mouse regularly.

These items are loaded with bacteria and germs, especially if you eat and drink at your desk. Consider getting an antimicrobial keyboard cover or covering them with plastic bags in between cleanings.


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