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10 Ways to Stay Fit and Healthy at the Office

by John Gibson
office workout

Health is Wealth

Let’s face it, and the average person spends most of their time at their workplace. And, we often don’t have time to think about our health while working, which is not healthy for any of us. You may sometimes skip your lunch or break due to excess work pressure, which can end up ruining your health. Remember, health is wealth. You can work and make money only if you’re in good health, so good health should be your no.

If you don’t take care of your health, you’re likely to find yourself with both physical and mental health issues. And for people whose job is physical, it’s crucial to take care of your health in order to be able to perform well at your job.
A recent survey found that the majority of Americans lack health literacy. You cannot expect to get all the information in a single day, but you can slowly learn some basic steps that improve your health and nutrition. To stay healthy, you need to implement healthy habits. Below, you will find ten simple tips that can help you stay healthy at your office.

1. Don’t miss out on your breakfast

It’s been said once and again: breakfast is the most important meal of the day, and it’s true. You need to consume a healthy energizing breakfast before heading out to your work, or at least in the first half of the day. This meal will provide you the necessary energy and help you keep going for a long time at work. Moreover, it will help you stay away from junk food throughout the day.

2. Reduce the consumption of sugary foods and candies

Many people love to snack on sugary foods and candies for a quick energy boost, but consuming too much of these foods can be a problem. These foods don’t satisfy your real hunger, they are quickly digested, and they leave you hungry again in no time. Instead of resorting to sugary foods, you can pack snacks and take them to work. Good snacking options include carrots, cheese sticks, cucumber slices, and many others.

3. Don’t forget to wash your hands

washing handsThis is a basic precaution when it comes to health and hygiene, but many people still ignore to wash their hands. You are involved in different types of works in your workplace. Washing your hands helps you get rid of all the germs and bacteria you come in contact with, and this protects you from several diseases, and several consequent sick days.

4. Carry your lunch

You’re determined to be healthy, but the lunch break is here, you’re drained from work, and you grab something fast and easy. We’ve all been there! Most foods available on the menu contain very high calories. If you pack your lunch and take it to work, you won’t only be eating healthier lunch, but you will also be saving money.

5. Reduce the consumption of sugary water and sodas

You may love the taste of sugary water and sodas, but they are unhealthy, and their calories can pile up really fast. Instead of sipping on these drinks, you can go for coffee, tea or green tea. However, be sure not to consume too much coffee as well.

6. Drink more water

I don’t think anybody is unaware of the benefits of drinking water. In addition to its other health benefits, drinking enough water helps you to stay energetic, and be more productive at work. Keep a large bottle of water at a visible spot on your desk, and it will remind you of drinking water throughout the day.

7. Move frequently and move correctly

You don’t always need to do high-intensity workouts to stay fit. Any type of exercise counts and even short bursts add up at the end of the day. If you have a desk job, try just to walk, move here and there, take the stairs, or even do a few stretches every hour or two.

If you have a job that requires physical strength, however, it may put additional pressure on your knees. If that’s the case for you, you should take good care of your knee and joint health, and always be aware of your posture while on the job. You may also want to have a total body checkup in a regular interval.

8. Learn to manage your stress

meditating and relaxing at workThere is too much pressure in the workplace nowadays, and it is very important to learn how to minimize your stress if you want to stay healthy. There are various ways to manage stress, such as visiting the spa, listening to music, and meditation. Even a few deep breaths and stretches can go a long way. If you find yourself getting worked up during office hours, play some relaxing music, close your eyes and take deep breaths.

9. Take breaks

Try to work in concentrated stretches and manage your time so you can take several short breaks throughout the day. Spend these breaks having some good time with your colleagues, or go outside and just relax. This will help in reducing your work pressure. Not only will these frequent breaks decrease your stress levels, but they will improve your work performance. A study has shown that taking breaks can increase the productivity of employees.

10. Stay away from people who are not feeling well

If any of your colleagues at work is exhibiting signs of having a cold or flu, such as sneezing, coughing or a runny nose, it’s better to avoid contact with them.


It takes a lot of physical and mental effort to do your job. Some jobs demand physical strength, some require mental efforts, and others may require both. The tips mentioned in this article can be implemented by anyone, regardless of the type of their job, so they can be productive, healthy and fit.

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