7 Tips to Stay Healthy at the Workplace

Want successful workday without compromising your health? Explore 7 tips to stay healthy at the workplace, boost your energy, and thrive in your career.

Key Points

  • Prioritize movement throughout your workday to combat sitting’s negative effects.
  • Fuel your body with nutritious meals and snacks for sustained energy and focus.
  • Stay hydrated for optimal cognitive function and overall well-being.
  • Embrace ergonomics to prevent aches, pains, and discomfort.
  • Manage stress effectively to safeguard your physical and mental health.
  • Prioritize sleep for improved mood, memory, and cognitive performance.
  • Connect with colleagues and foster a supportive workplace environment.


The modern workplace can be a battleground for our health. Between long hours, sedentary positions, and constant stress, it’s easy to let our well-being fall by the wayside. But fear not, warriors of the office. With a few simple adjustments, you can transform your work environment into a haven of health and vitality.

This guide reveals 7 powerful tips, backed by scientific research, to stay healthy at the workplace. So, put down that third cup of coffee, lace up your walking shoes, and get ready to conquer the clock with a smile (and a healthy glow).

7 Tips to Stay Healthy at the Workplace

7 tips to stay healthy at the workplace

Tip 1: Combat sitting’s detriments with activity

Sitting for extended periods, a common reality in office environments, carries numerous health risks, including increased risk of heart disease, diabetes, and obesity. But fear not. The magic lies in incorporating movement throughout your day.

  • Remind yourself to stand up and move around every 30 minutes, even if it’s just for a quick stretch or walk around the office.
  • Avoid the elevator whenever possible. Those extra steps add up.
  • Explore simple desk exercises like leg lifts, arm circles, or neck rolls to keep your body active while seated.
  • Hold walking meetings with colleagues instead of sitting around a table.
  • If feasible, consider using a standing desk to break up your sitting time throughout the day.

A study published in the Journal of the American Medical Association found that interrupting sitting time with short bouts of activity reduces the risk of death from all causes, regardless of exercise levels.

Tip 2: Fuel your body for peak performance with nutritious eats

What you eat directly impacts your energy levels, focus, and overall well-being at work. opt for nutrient-rich choices to power your day.

  • Enjoy a balanced breakfast with protein, complex carbohydrates, and healthy fats to avoid mid-morning slumps.
  • Avoid processed options and prepare lunches packed with fresh fruits, vegetables, whole grains, and lean protein for sustained energy.
  • Choose healthy snacks like nuts, seeds, fruits, yogurt, or veggie sticks instead of sugary treats that cause energy crashes.
  • Drink plenty of water throughout the day to stay focused, improve cognitive function, and regulate body temperature.

A study in the journal “Appetite” found that people who consumed healthier diets had better cognitive performance and memory compared to those with less nutritious eating habits.

Tip 3: Quench your thirst for optimal health with hydration

Dehydration, even mild, can impair your cognitive function, mood, and energy levels. Prioritize staying hydrated throughout your workday.

  • Keep your reusable water bottle filled and readily available to remind you to sip regularly.
  • Use apps or alarms to prompt yourself to drink water at regular intervals.
  • Add slices of cucumber, lemon, or berries to your water for a refreshing twist and increased water intake.
  • There are several apps and tools available to help you monitor your water consumption and ensure you’re meeting your needs.

A study published in the journal “Frontiers in Neuroscience” found that even mild dehydration can negatively impact cognitive function and mood.

Tip 4: Design your workstation for comfort and prevent pain with ergonomics

Maintaining proper posture and using an ergonomic workstation throughout your workday is crucial for preventing aches, pains, and discomfort.

By making small adjustments to your workspace setup, you can significantly improve your physical well-being and avoid potential musculoskeletal issues.

Here are some key ergonomic principles to follow.

Adjust your chair

  • Ensure your feet are flat on the floor and your knees bent at a 90-degree angle.
  • Adjust the backrest to provide adequate support for your lower back.
  • Adjust the armrests to support your forearms at a comfortable level, reducing strain on your shoulders and neck.

Position your monitor

  • Place your monitor directly in front of you, with the top of the screen at eye level or slightly below. This prevents neck strain and fatigue.
  • Maintain a comfortable viewing distance of approximately arm’s length away from the screen.
  • Adjust the font size and brightness of your screen to ensure optimal readability without straining your eyes.

Keyboard and mouse

  • Keep your wrists straight and neutral while typing or using the mouse. Avoid bending your wrists upwards or downwards.
  • Position your keyboard close to your body, allowing for comfortable elbow and shoulder positioning. Consider using a keyboard tray for added adjustability.
  • Choose a mouse that fits comfortably in your hand and supports a neutral wrist position.

Additional tips

  • Get up and move around every 30-60 minutes to prevent stiffness and discomfort.
  • Perform simple stretches for your neck, shoulders, back, and wrists throughout the day.
  • If you find yourself frequently dangling your feet, consider using a footrest for added comfort and support.
  • Consider investing in ergonomic accessories like a lumbar support cushion, wrist rests, or an adjustable keyboard tray for further comfort and customization.

Tip 5: Shield your health with effective strategies

Explore relaxation techniques like deep breathing, meditation, or progressive muscle relaxation.

  • Take breaks throughout the day to step away from work and de-stress.
  • Engage in physical activity as a natural stress reliever.
  • Prioritize sleep for improved stress management.
  • Seek support from colleagues or a therapist if needed.

A study published in the journal “Psychology Today” found that mindfulness meditation effectively reduces stress and improves emotional well-being.

Tip 6: Recharge your mind and body for peak performance

  • Establish a regular sleep schedule and stick to it, even on weekends.
  • Create a relaxing bedtime routine to wind down before sleep.
  • Optimize your sleep environment for darkness, quiet, and coolness.
  • Limit screen time before bed, as the blue light emitted can disrupt sleep.
  • Avoid caffeine and alcohol close to bedtime.

A study in the journal “Nature” found that insufficient sleep negatively impacts cognitive function, memory, and overall health.

Tip 7: Foster a supportive workplace environment

  • Build positive relationships with colleagues.
  • Engage in social activities with coworkers.
  • Seek help and support from colleagues when needed.
  • Offer help and support to others whenever possible.
  • Participate in teamwork and collaborative projects.

A study published in the journal “Harvard Business Review” found that employees with strong social connections at work experience higher levels of job satisfaction, engagement, and well-being.

Frequently Asked Questions

I don’t have time to exercise at work. What can I do?

Even small bursts of activity throughout the day can make a difference. Try taking the stairs, parking farther away, or doing quick desk exercises.

I struggle to stay hydrated at work. What are some tips?

Invest in a reusable water bottle and set reminders to drink throughout the day. Flavouring your water with fruits or herbs can also make it more appealing.

My workplace is stressful. What can I do to manage it?

Practice relaxation techniques like deep breathing or meditation. Take breaks throughout the day to de-stress and connect with colleagues. Seek support from a therapist if needed.

How can I improve my sleep quality?

Establish a regular sleep schedule, create a relaxing bedtime routine, optimize your sleep environment, and avoid caffeine and alcohol before bed.

What can I do to create a more supportive workplace environment?

Build positive relationships with colleagues, engage in social activities, offer help and support to others, and participate in teamwork and collaborative projects.

My Final Thoughts

By incorporating these 7 science-backed tips into your daily routine, you can stay healthy at the workplace, boost your energy and focus, and achieve your full potential in your career.

Remember, prioritizing your well-being isn’t just beneficial for you—it also leads to increased productivity, engagement, and success for both you and your organization.

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