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4 tips for staying healthy while working at a desk

Last Modified: January 12, 2022

Healthy Mind, Safety & Prevention

healthy at desk

Whether you work from home or in an office, sitting at a desk all day can be both mentally and physically exhausting. To help stave off any sedentary side effects, we rounded up the top four tips to keep you happy and healthy as you tackle each day.

Tip No. 1 – Take breaks

Working at a desk all day can take a severe toll on your body and mind, which is why it’s important to take breaks throughout the day. Try incorporating these different types of breaks into your routine:

  • Eye breaks – Staring at a computer screen for long periods can strain your eyes and affect your eyesight. For this reason, it’s best to briefly look away from the screen for 30 seconds every 15 minutes. This lets your eye muscles relax while refreshing the tear film, lubricating the eyes and clearing particles from the surface.
  • Rest breaks – If you work at a desk most of the day, you should be sure to take a brief 3-5 minute break every hour. During this time, make sure you stand up and move around. Get a drink, make a snack, visit the restroom, anything that will get you out from behind your desk.
  • Exercise breaks – There are many desk stretching exercises you can do to help relieve muscle fatigue from sitting at a desk all day. You should try to do them every 1-2 hours. Beyond these brief workday breaks, you may also consider participating in a regular exercise routine to maintain optimal health and fitness.

Taking short breaks throughout the day will help you maintain focus while keeping the mental and physical exhaustion at bay. It can also help you be more productive and give more energy to be active once you finish your workday.

Tip No. 2 – Mindful consumption

It’s essential to eat healthily and stay hydrated, especially when sitting at a desk all day. Mindful consumption will not only fuel your mind and body with the nutrients it needs, but it will also keep you feeling energized and prepared to take on the day. Also, to save time, money and ensure success try planning and prepping your meals on the weekend while steering clear of fast food, sugary snacks and empty calories during the week.

Tip No. 3 – Create a healthy atmosphere

If you spend your days working at a desk or in a cubicle, it’s crucial to create an environment that motivates and inspires you. Try a few of these strategies to keep your mental, emotional and physical health at its best.

  • Keep a clean desk: It may seem simple but taking the time to declutter, clean up and organize your workspace can go a long way to clearing your mind, relieving stress and staying productive.
  • Proper office supplies: Splurging for an ergonomic chair, keyboard, mouse and more can help reduce the daily stress and strain on your body and muscles while reducing your risk of injury.
  • Posture: Taking a moment to focus on how you sit or stand at your desk can make all the difference. Proper posture not only feels more comfortable and reduces pain, but it also aids in better breathing, circulation and digestion.
  • Music: Listening to your favorite tunes while you work is a great way to not only boost your mood but also head off distraction while increasing your focus and productivity.
  • Decorate your space: You spend a good portion of your time at work; why not jazz it up to reflect your style and personality. Taking a moment to personalize your workspace with plants, flowers, wall art, or pictures of friends and loved ones can improve your mood and inspire you.
Tip No. 4 – Make time for you

Time seems to be a fleeting concept for us all, which is why it’s crucial to make an effort to schedule moments for yourself and practice self-care. Eating a balanced diet, getting enough sleep each night, managing your stress, and making a conscious effort to find a balance between work and home can recharge your batteries and help you keep your physical and mental at the forefront.



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