How to Stay Fit and Healthy in the Office

Staying fit and healthy when you work in an office is no small feat. You’re often around colleagues who have the flu and come in to work anyway, not because they want to but because they have to. Healthy in the officeYou work long hours, meaning you hardly see any sunlight and going to the gym at 4am is beyond you. Someone’s always messing with the temperature so it’s hard to stay warm and the café’s nearby are not exactly helping you trim down.

Get a standing desk

This one is a no brainer with the endless news reports that show office workers and adults who sit for long stretches of time throughout the day have a higher risk of early death, particularly from cardiovascular disease. Standing up at work instead of sitting is easier than you might think.

There are also chairs made for standing desks now so that you can sit for a brief period to rest your legs without having to adjust your table every time. If a standing desk isn’t your thing, then you may instead want to try a balance ball for a great abdominal workout while you sit at your desk.

Pack a lunch

It’s incredibly easy to get caught out at lunch time and just head to the nearest café for a coffee and snack but not only is that harder on your wallet, it’s also harder on your body. Replace sugary and fatty snacks with healthier choices, including carrot sticks with hummus, a fruit salad or a vegan wrap. Just make sure to write your name on it when you leave it in the fridge.

Take a break

No, I’m not talking about a Kit Kat. But you should take regular and scheduled breaks from sitting at your desk, even if you’re standing at your desk. This is important not only for your physical health but also your mental health.

It’s important to move around and stretch every half hour. It doesn’t need to be a long break, a trip to the water cooler (without the small talk) should do the trick.

Don’t overlook ergonomics

Office ergonomics is the science of designing the workstation to fit within the capabilities and limitations of the worker. This isn’t a practice you want to overlook as it can be highly beneficial to your body both physically and mentally. An ergonomically correct work station helps you to avoid fatigue and discomfort while allowing for maximum productivity and efficiency.

Standing desks

Top 5 office ergonomic tips:

  1. Ensure the weight of your arms is supported at all times to reduce neck and shoulder strain.
  2. Use the lumbar support of your chair to ensure you don’t slouch, reducing pressure on the discs and vertebrae of your back.
  3. Place your computer monitor directly in front of your vision with the top higher than eye level.
  4. Place your monitor at least an arm’s length away to avoid eye strain.
  5. Place the keyboard directly in front of the monitor so you don’t have to turn your neck or torso to see the screen as you type.


About Nate Goodman

USA TODAY BESTSELLING AUTHOR Nathan Goodman is a freelance fiction writer and the author behind The Special Agent Jana Baker Spy-Thriller Series. "A terrorist on the loose, a country in panic, and time is running out..." FOR A FREE COPY of book one, visit the author's website.