Staying Active At A Desk Job: 8 Ways To Be Healthy At Work

how to be healthy at work

Feeling lethargic when you leave work? Many Americans complain that they feel too drained by the end of a workday to do anything they enjoy when they get home. A 9 hour shift is always going to take something out of you. But sitting immobile in front of a computer all day is going to multiply that effect. A desk job shouldn’t mean you have to sit all day. It really helps if you work somewhere with a corporate wellness program, but there’s stuff you do on your own. Here’s 10 tips on how to be healthy at work.

Take Breaks

When you’ve been sitting for hours at a time at your desk, it’s easy to get fatigued and not to mention, down-right bored. Give yourself a break by moving every hour for at least 10 minutes. This way, your mind and body will be able to function at a higher level than before. Walk over to your coworker instead of emailing, grab yourself a water or snack, whatever it may be, just find ways to get up and be active.


This might sound too simple, but stretching can do wonders for the body! Stretching can stimulate more blood flow, increase energy levels, relieve stress and more. So stand up and touch your toes or reach your arms in different directions and feel the benefits of extending your body.

Use The Stairs

Whenever possible, use the stairs! Choosing the stairs over the elevator will increase your heart rate and step count for the day. You could even run up them at a good pace! (Just don’t hurt yourself). Save some time and raise good HDL cholesterol levels and burn more calories by picking this option.


When sitting for hours at a time, it can really do damage to one’s health. We’re not saying you should stand the entire time at work instead of sitting, but every now and then can be beneficial. Try standing up every 20 minutes for a couple of minutes. According to a study published in Forbes, this can not only improve your health but concentration and engagement as well.

Invest In A Tracker

There are plenty of fitness trackers out there, now might be the time to invest in one. After prolonged sitting or inactivity, certain trackers will alert you to move. So as you’re busy working at your desk, they’ll vibrate or send you a notification that motivates you to be active. This way, you’ll get an idea of just how much activity you’re getting (or not) throughout the day.

Do Desk Workouts

Get creative and try some desk(ercise) workouts. For glutes, try squeezing them for 10 seconds and resting for 30, repeat  this 10 times. Or you could try leg extensions by extending your leg while sitting, squeezing your quads for 5 seconds and resting, repeating this 10-15 times. Maybe look into cubicle dips and wall sits. There are plenty of desk exercises out there!

Bring Your Own Food

We all know there can be so many unhealthy temptations at work that ruin the hard work you’ve put in. Cupcakes for a coworker’s birthday, sugar filled juices and sodas, unhealthy cafeteria food, can all be avoided by bringing your own food from home. This will greatly reduce the urge to splurge and won’t destroy your healthy eating habits. Bring your own homemade sandwich with fruit and a salad or some healthy whole wheat pasta. Just make sure you fill yourself with healthy nutrients to keep the unhealthy indulgences at bay!


Sometimes we can get so lost in work that we isolate ourselves during work hours. Try to break this cycle by getting up and visiting coworkers for a chat. Maybe get involved with work events or join in on after-work activities. This will boost your social health by connecting with others. You’ll feel happier and more involved with your work which can only boost your health in the long run.

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