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How to stay healthy working in an office

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The workplace, and in particular the office is notorious for contributing to unhealthy habits. You spend all day sitting down at a desk, usually only turning away from your screen to see what sugary snacks will give you an afternoon boost. 


That being said, it is possible to stay healthy in an office. All you need is a little bit of forward planning and a lot of resilience, which you can achieve with our guide on how to stay healthy working in an office!. 


Leave your desk during your lunch break 


When you’ve got a lot on it’s easy to stay cooped up at your desk over your lunch break and try to tackle the workload. The thing is, it’s probably doing you more harm than good, which is why leaving your desk during your lunch break is the first and arguably most important component for how to stay healthy working in an office. No one’s concentration can last that long and if you stay glued to your screen then chances are you’ll become less productive than if you took a break. 


There are different things you can do during your lunch hour to get moving. One of the easiest things to do is go for a walk, whether that’s alone or with a colleague. Not only will you be giving your body a chance to move, but it also gives your brain a chance to take a break. Stepping away from your desk is important both physically and mentally when it comes to how to stay healthy working in an office. After this, you’ll come back with improved focus and clarity to continue working. 


Make smarter food choices 


Another way you can make changes and know how to stay healthy working in an office maintain a healthy lifestyle working in an office is by making more conscious food choices. The office is a haven for high sugar sweets and snacks. Every day it seems like there is a birthday or an occasion where someone needs to bring in a homemade cake and boxes of chocolates. Although it’s okay to enjoy these things sometimes, if you’ve got a goal you’re working towards then you will have to make sacrifices. 


Bringing your own lunch into work is the first thing you can do to make a positive change and know how to stay healthy working in an office. It’s important to be prepared. Prepping your meals in advance not only ensures you’re eating a healthy meal, but it also means that you’ll be less tempted by the sugary snacks. 

Another idea is to keep a stock of healthy snacks at bay. This means when you’re tempted by chocolates you know that there’s a healthier alternative you can quickly reach for. Some examples of healthy snacks include: 


  • Dried fruit 
  • Rice cakes 
  • Nuts and seeds 
  • Dark chocolate 
  • Protein bar
  • Popcorn


Learning how to stay healthy working in an office can be a challenge, but being prepared with healthy and filling foods on hand is one of the best things you can do to make a positive change. 


Keep drinking water 


Have you ever thought you were hungry, then you had a sip of water and realised it was just thirst? In fact, over 50% of the British population aren’t drinking enough water on a daily basis, so this is a simple change you can make on your journey to learning how to stay healthy working in an office


The go to for water is a minimum of 2 litres per day, however this should increase if you take part in physical activity, or if it’s a hot day. Keep a water bottle by your desk as a constant reminder to drink plenty throughout the day. Another idea is to get a glass of water whenever you get up to make a cup of tea or coffee. 


Take regular breaks 


Approximately 1 in 6 people in the UK suffers from lower back problems and it is one of the biggest causes of sick days in the office. And one of the biggest contributions to lower back pain is sitting down for too long. Think about how often you’re sat down during the day. You sit to eat your breakfast before sitting in the car, you sit at a desk all day to then drive back home and sit in front of the tv. 


One way to combat this and to learn how to stay healthy working in an office is by taking regular breaks from your desk. Set a reminder on your phone to move every 30 minutes so you don’t forget. And whilst you’re up, get another glass of water. 


It’s going to take some effort, but you can learn how to stay healthy working in an office. It’s all about adjusting your daily habits. If you make small changes and stick to them, then each day you’ll be one step closer to achieving your goal. 


Eryn Barber

by Eryn Barber

Eryn is a content writer who specialises in health and fitness articles. When she’s not writing, Eryn is helping people improve their strength and overall health as a Personal Trainer and is currently undertaking her Msc in Strength & Conditioning. You’ll usually find Eryn out on the trails running when she isn’t working.

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