1. 5 Good Habits to Keep You Healthy at Your Desk Job

5 Good Habits to Keep You Healthy at Your Desk Job


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Written by: Guest | Best Company Editorial Team

Last Updated: February 24th, 2020

Guest Post by Sophia Smith

Having a desk job is a given these days, yet, in spite of obvious comforts this type of job has, stress and difficult office relationships can still take their toll. Of course, there are more stressful jobs than a desk job, but that doesn’t mean that those who work in an office shouldn’t actively manage their health. If you’re looking to improve your life and stay healthy at your desk job, consider adopting the following good habits:

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1. Don't sit all day at work

A sedentary lifestyle can be risky to your health, so even if you’re at the office from 9 to 5, try to take breaks a move your body. Walk to the copy machine or to a co-worker's desk to answer a question so you can get up and stretch your legs. Most importantly, don’t eat your lunch by yourself in your office. Instead, get outside and go for a walk, even if it’s only for a couple of minutes. If you’re really bound to your desk and can’t afford frequent breaks, make sure to stretch as often as you can, as stretching can have great long-term health benefits.

woman walking in traffic

2. Incorporate physical exercise in your routine

Exercise is important no matter what you do for a living, but if you spend most of your day sitting behind the desk, it’s advisable to incorporate some physical activity into your daily or weekly routine. If possible, try to walk to your workplace, and if it’s too far away, try cycling, at least during spring and summer when weather conditions are favorable. Try going to the gym or working out at home two or three times a week. For those who don’t like exercising, walking is also a great way to get in shape.

woman looking at tablet

3. Don't neglect your health

Having a desk job can increase the risks of cardiovascular diseases, type 2 diabetes, and cancer, so always monitor your health and see your doctor at least once or twice a year. If you have prolonged issues with your back, then visiting a professional can be greatly beneficial to your health. Regularly check for the symptoms of depression and anxiety, as a sedentary lifestyle can also contribute to mental health issues. Your mental health is of great importance, especially if you’re working in a demanding job that requires you to spend long hours in the office and sometimes bring your work home.

According to Dr. Timothy Steel, “30 percent of the population will develop significant neck pain. The pain is usually due to a disc herniation,” which is often a consequence of the ever-more-present sedentary lifestyle. So it’s definitely worth it to be on the lookout for any potential problems.

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4. Eat a healthy diet

Everywhere you look there are tips on how to eat better; unfortunately, many people who work in an office resort to eating fast food due to its ease and convenience. If you indeed spend a lot of time at your desk job, it’s crucial to eat food that’s rich in vitamins and nutrients to maintain your energy and health.  Also, make sure to plan your meals beforehand, so you won’t have to spend a lot of money on ready-made meals.

friends on computers at table

5. Learn more about stress management

You’re probably stressed right now which is no surprise, because, let’s be honest: who isn’t? There are various techniques you can try to learn how to deal with stress on a daily basis. If you find yourself overworked and exhausted, taking a vacation can be a great option. If you can’t afford it, talk to a mental health professional who can help you become more assertive and relaxed. Yoga and meditation can also be great stress-relievers, so if you have some extra time to spare, give them a try.

These five habits can help you be more productive and healthier at your desk job. Be patient and don’t expect miraculous results overnight. Start by incorporating one or two of these, and see how it goes. If you see positive changes, then you can start implementing other tips, as well. And remember that no matter how important your job may seem, your health is more important and should always be your priority. You can always find another job, but if you lose your health, you can’t always get it back.

Sophia Smith is a beauty and health blogger, eco-lifestyle lover, graphic designer, and food enthusiast. She is very passionate about natural skincare, yoga, and mindful living. Sophia writes mostly about lifestyle-related topics in her articles. She has contributed to a number of publications including Cause Artist, Life Goals Mag, Blog Sivana Spirit, Finer Minds, How to Simplify, and Carousel. You can find out more about her writing by following her on Twitter.

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