10 Quick Tips to Stay Healthy When Working an Office Job

Posted October 25, 2021 by in Career

Working in an office can have its pitfalls when it comes to your health. Commuting can take precious time away from your day and make it difficult to look after yourself. Stress can become overwhelming, and without the right tools in place you could become tired, fatigued, and burnt out.

Let’s look at ten quick ways you can stay healthy while working a nine-to-five office job:

  1. Prepare Food in Advance

Meal prepping is your friend when you have an office job and struggle to find time to cook outside of work. It can help you to include vital nutrients in your diet and keep you nourished throughout the day. Depending on the food you plan to make, consider dedicating a couple of hours on two separate days of the week to prepare meals.

  1. Make Exercise a Habit

Rather than trying to fit a gym session into your routine every evening, make exercise a habit in different ways. Walk to the office, get off the train earlier and walk the rest of the way, or spend some of your lunch break practicing yoga moves. 

  1. Keep an Optimum Temperature

One of the problems of working in an office is that the temperature can be suitable for some people and not for others. Monitoring and looking after your own individual temperature is important in order to stay as healthy as possible while working an office job. Keep a blanket at your desk during the colder months and bring a hand-held fan if you’re too warm at other times.

  1. Be Aware of Your Posture

Office jobs normally require working at a computer and sitting at a desk for at least some of the day. Being more mindful of your posture can help to reduce the risk of back and neck pain or longer-term health problems. If the equipment in your office is not suitable, explore new office furniture. Branch’s office solutions include furniture which is ergonomically friendly for people working in office jobs. You can explore standing desks, chairs and other office solutions which are designed with your health in mind. 

  1. Stay One Step Ahead

Keeping work stress down is a crucial part of looking after yourself while working in any job. Being proactive and staying one step ahead where possible can help to prevent you from becoming overwhelmed and overstressed. Keep a calendar of events and plan in advance wherever you can to help stay on top of your workload. 

  1. Get the Accessories You Need

While working in an office, you should have access to the tools that help you to do your job well. If you don’t have the things you need, speak to your manager. This could include – for example – more support for your back, neck, and head, or additional audio and video devices while at your desk. 

  1. Decide Your Own Work-Life Balance

Keeping a healthy work-life balance is important. For some people, mixing with work colleagues at the weekend is a great way to be more social and make new friends. Others might prefer to keep their work and private lives separate and avoid meeting colleagues outside of work. Whatever your preference, it’s important that you decide what works for you and not what you feel other people want you to choose. 

  1. Keep Work to Working Hours

Checking your emails during your commute, logging on at the weekends, and picking up your laptop before going to bed can all have a negative impact on your health. While it might not always feel possible, try as much as you can to work only during your working hours. If you’re taking a break, ignore your emails. If you’ve left the office and you’re traveling home, leave your to-do list until the next morning.

  1. Drink Water

Time can pass by quickly while you’re working away at your desk, and you might not always remember to drink water regularly. Set reminders on your phone or in your diary to get up from your desk and grab a glass of water. Staying hydrated is one of the most important things you can do for your health, regardless of where you work. 

  1. Move Frequently 

Stand up from your desk at least once every hour. Go to the bathroom or walk around for a couple of minutes. This habit can help to prevent common problems such as blood clotting in your legs or back aches and stiffness. Take some time to stretch throughout the day too, or try out some yoga poses at your desk.

Looking after yourself can feel more challenging when you have a nine-to-five job, but it doesn’t mean you need to sacrifice your health. Finding healthy and sustainable habits is the key to feeling your best while working an office job. 

*Photo by Keren Levand