How to Stay Healthy When You Sit at a Desk All Day

How to Stay Healthy When You Sit at a Desk All Day


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woman sitting at desk and has pain in the back
Lisa S./Shutterstock

Sitting at a desk all day could be detrimental to your health. However don’t fear; there’s no have to give up your day job to realize a more healthy way of life. Listed here are some straightforward options for making issues higher.

Eat Healthily

This goes with out saying—you’ll be more healthy in case you eat higher. However how do you make this a precedence once you’re dealing with a full day of conferences, deadlines, and infinite to-do lists?

  • Eat a nutritious breakfast: This provides you with satisfactory gasoline to jumpstart your day.
  • Pack a lunch the night time earlier than: Resist the temptation of eating places. Should you decide to bringing your personal meals, you’ll be heading in the right direction to staying wholesome (plus, it’ll prevent cash).
  • Eat smaller meals: Having a number of devoted snack breaks all through the day will assist hold blood sugar ranges secure. Keep away from the lure of a fast pick-me-up, reminiscent of a sweet bar from the merchandising machine or a birthday cupcake out of your colleague. Regardless that a sudden rush of sugar will really feel like a turbo increase, it may result in a crash afterward. Having a bowl of nuts in your desk will assist curb any intense starvation assaults.
  • Meal plan: When you provide you with an in depth plan, you’re extra more likely to keep on with it. Both write out wholesome meal choices for the week or use a meal planning app to create a strong menu. Don’t simply wing it—that always results in grabbing take-out on the best way house.

Drink Numerous Water

Staying hydrated isn’t only for athletes; it’s key to staying on prime of your psychological recreation. Dehydration may cause sleepiness, muscle cramps, and complications. Deliver your water bottle and take common breaks to fill it up. Be sure to’re getting the advisable day by day dose of 64 ounces a day (having a water bottle with measure strains will assist!).

Take Hourly Breaks

Schedule a timer in your laptop computer or telephone to provide you with a warning when an hour is up. Take this time to go to the toilet, refill your water bottle, look out the window, stretch, and stroll (or run!) up a flight of stairs. Even just some minutes of motion will assist break up the monotony of sitting at your desk all day lengthy.

Get Sufficient Sleep

We frequently skimp on sleep once we’re dealing with an enormous deadline or are behind on duties. However having an excellent night time’s sleep will provide you with extra readability and focus, thus making you extra productive. Most adults want between 7-9 hours an evening. Think about setting the alarm in your telephone to inform you when it’s time to prepare for mattress.

Train Day by day

Young people talking and smiling while working out on bike at gym

You don’t need to hit the fitness center day by day to get in some primary health (though it is best to schedule it a couple of occasions every week). Listed here are a number of tips to incorporating motion into your day by day routine.

  • Reorganize your workplace: Transfer essential gadgets out of attain. It will pressure you to face up each time you'll want to use the printer, seize a stapler, or file one thing away.
  • Train proper at your desk: Use your breaks to do ten push-ups, leaping jacks, or an extended, peaceable downward canine. Maintain hand weights close by, and do a number of reps whereas ready for a doc to load. In case your colleagues stare at you, invite them to hitch in.
  • Keep away from elevators and escalators: Use stairs every time attainable.
  • Eat lunch outdoors of the workplace: Go someplace that permits you to stroll a very good 10-15 minutes outdoors. Belief us; the recent air will revitalize you.
  • Ditch your automotive: Bike or stroll to work if potential. When you journey by bus, think about getting off at an earlier cease and strolling the remainder of the best way.
  • After work actions: Attempt to do one thing lively on the finish of every day, whether or not it’s becoming a member of your work’s sports activities workforce, hitting the fitness center, washing the automotive at residence, or pushing your baby within the stroller across the block. As soon as you agree in at house, it’s a lot more durable to seek out the motivation to train.

Get a Smartwatch

If you wish to go fancy, spend money on a smartwatch to document your every day motion, coronary heart price patterns, and sleep high quality. Your watch may even notify you if you’ve been inactive for a sure interval. It’s a good way to realize your day by day exercise objectives.

Keep Good Posture

Sitting tall and straight will go a great distance, serving to scale back neck pressure, complications, sore backs, and extra. Make sure that the highest of your pc display is degree together with your eyes, shoulders are pulled again and relaxed, and your forearms are parallel to the bottom. Keep away from reaching for the keyboard or leaning into your display.

Work Standing Up

A man is working at a stand up desk in an office
Mike Focus/Shutterstock

This Forbes article exhibits that productiveness goes up when staff work from treadmill desks. You may as well maintain conferences on the go, strolling across the workplace or outdoors. Recent air can spark creativity, producing extra concepts than sitting in a stuffy workplace. If a colleague is inside strolling distance, strike up communication in individual versus e mail or telephone.

If you can also make it occur, a standing desk could be a good answer, too.


When you’re struggling to embrace stillness, think about downloading a meditation app. A fast psychological break may appear to be a luxurious you'll be able to’t afford, however it’ll put you in the proper frame of mind, serving to you deal with no matter challenge is subsequent.

Working in an workplace might be exhausting and traumatic, however there’s no cause to let it get in the best way of sustaining a wholesome way of life. Carry on prime of those wholesome habits, take common breaks to train, and also you’ll begin noticing a distinction in your general productiveness.