6 Tips for Staying Fit and Healthy at Work

Categorized as Health & Beauty
Healthy at Work

As employees, it’s easy to get caught up in work and let our health fall by the wayside. Sitting at a desk all day, eating quick processed snacks, and feeling stressed can take a toll on our bodies and minds. However, there are simple steps we can take to stay fit and healthy while at work. Making small changes to our daily office routine can have a big impact on our overall well-being. Read on for six tips to keep you feeling your best during the 9 to 5.

Take Regular Breaks

It’s tempting to plow through your to-do list without coming up for air. However, taking regular breaks is vital for our health. Every 30-60 minutes, give your eyes a rest by looking away from the monitor. Stand up, stretch your legs, and go for a quick walk around the office. This boosts blood circulation and prevents aches and pains from staying stationary too long. Use break times to refill your water bottle and have a healthy snack to maintain energy levels.

Pack Nutritious Lunches

Lunchtime offers a great chance to nourish our bodies. Bring homemade lunches with nutritious whole foods like veggies, fruits, lean protein, whole grains, and healthy fats. This provides sustained energy and keeps you feeling full until the end of the day. Go for lots of variety and color on your plate. Avoid highly processed foods, which can cause energy crashes. Meal prep on weekends, so healthy lunches are grab-and-go on busy mornings.

Stay Hydrated

Dehydration is all too common in offices. Sipping water throughout the day is crucial for concentration, energy, and overall health. Keep a large refillable water bottle on your desk. Set reminders to drink water if needed. Opt for water or unsweetened teas instead of sugary or caffeinated drinks, which can dehydrate. Eating water-rich fruits and veggies also helps meet fluid needs.

Incorporate Exercise

Sitting for prolonged periods can seriously impact our fitness and posture. Aim to offset sedentary time with regular exercise before, during, or after work. Take walk breaks, do bodyweight exercises at your desk, join a workplace sports team, or hit the gym around your schedule. Just 30 minutes of moderate exercise daily makes a big difference. Taking the stairs over the lift also keeps you active. Walking meetings are another easy way to fit exercise into workdays.

Prioritize Good Sleep Habits

Insufficient sleep hampers focus, decision-making, productivity, and well-being. Adults need 7-9 hours nightly. To support quality sleep, stick to consistent bed and wake times. Avoid screens and stimulating activities before bedtime. Create an ideal rest environment that’s cool, dark, and quiet. Manage mental health through relaxing rituals. Avoid heavy meals, alcohol, and caffeine close to bedtime. Be sure to wind down effectively after a tiring workday. Getting restorative sleep keeps you functioning at your best while at the office.

Wear the Appropriate PPE

Wearing the right personal protective equipment (PPE) is vital for staying safe and healthy on the job. Determine the necessary PPE for your role and work environment. Make sure you have access to all required gear and that it’s in good condition. Ask for replacements when equipment becomes damaged or worn out. Properly wearing appropriate PPE greatly reduces injuries and illnesses at work.


Making our workplaces a little healthier for employees benefits individuals, teams, and organizations. Follow the tips above to take care of your physical and mental well-being while at the office. Small, consistent changes can make a big difference long term. So, look after yourself and stay fit and healthy while you work – your body and mind will thank you.

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Amanda Mills

By Amanda Mills

I am a marketing communication and administrative professional with over 5+ years of experience. My experience encompasses strategic marketing, office administration, public speaking, blogging, and creative content.