8 Tips for staying physically healthy at work

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8 Tips for staying physically healthy at work

Don’t let your work impact on your physical health. Here are 8 useful tips on how to stay healthy at work.

Much to the disappointment of many, scientists have yet to discover a process for growing money on trees. That means that the large majority of us have to work to earn a living.

Yet some people allow their work to have a detrimental impact on their physical wellbeing.

Here are 8 useful tips on how you can stay healthy at work.

We reveal 5 ways you can get fit for free, here.

1. Drink plenty of water

Sipping water throughout the day keeps you energized by supplying your cells with a healthy balance of fluids and electrolytes.

Keeping yourself hydrated also reduces the risk of experiencing dizziness, tiredness or headaches – all of which are unpleasant to experience and could have a negative impact on your productivity.

What’s more, you’ll be doing your skin a favour, as drinking water reduces the chance of it becoming dry and wrinkled.

2. Don’t overdose on caffeine

Increased caffeine consumption can cause dizziness, increased thirst, and diarrhoea.

It can impact upon your sleeping pattern and make it harder for you to naturally fall asleep at night. You may end up becoming drowsy in the day and find yourself drinking more caffeine to give you a boost – so you essentially get caught in a never-ending catch-22.

However, there’s no reason for you to avoid caffeine entirely. It’s best to consume it in moderation.

The Food Standards Agency recommends limiting your caffeine intake to 400mg a day*, which is equivalent to four mugs of instant coffee. We looked at the positive effects coffee can have on your health in a previous post.

3. Avoid constant snacking on sugary treats

How often does someone bring a box of sweets, chocolates, or cakes to share with the office?

It’s a nice gesture, and often prompted by somebody’s birthday or another occasion that calls for celebration. But constant snacking and picking at treats can have a lethal effect on your health. It could lead to weight gain, abdominal obesity, elevated blood sugar and high blood pressure.

4. Go for a walk at lunchtime

Walking certainly isn’t the most demanding exercise. Yet so many workers remain rooted to their desk from nine to five, refusing to move except for trips to the toilet or coffee machine.

Even a fifteen minute stroll at lunchtime could make a huge difference to your physical wellbeing. Studies show that walking can help to reduce the risk of illnesses such as asthma, heart disease, certain cancers, stroke, and type 2 diabetes.

5. Try and get some fresh air

An added benefit of taking a daily walk is treating yourself to some fresh air. Offices can get stuffy, crowded, and noisy – so it’s good to get outside to clear your head. Often you’ll come back to your desk feeling refreshed, energised, and more productive.

Discover 8 useful tips on how to look after your mental wellbeing at work, here.

6. Eat a healthy lunch instead of fast food

Many businesses offer an hour for lunch, some even less. When the afternoon arrives and your tummy is rumbling, a visit to a local fast food chain might seem extremely appealing. Eating this type of food all of the time could not only lead to weight gain; it could end up costing you a significant amount of money over time.

Buying food in advance and preparing meals – such as salads, wraps, or pasta dishes – will save you from opting for food laden with sugar or fats. Your bank balance will feel much healthier too.

7. Take a break from your computer screen every hour

Staring at the glow of a computer screen all day can lead to eye strain and headaches.

The Health and Safety Executive recommends taking short yet frequent breaks from the screen – five to ten minutes for every hour you spend continuously working on your computer. You could make a tea or coffee, go to the bathroom, or simply stand up and stretch your legs for five minutes.

8. Make sure you wash any cutlery or surfaces you use

Illness spreads like wildfire in an office environment. Although air conditioning and cubicle-desk setups may not help matters, there is something you can do to minimise the risk of illness spreading. One simple thing you can do is make sure you wash cutlery or surfaces you use – including your desk.


*Food Standards Agency, April 2017.