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8 Simple And Effective Hacks To Stay Healthy At Work

4 min read
Last Updated on 29 November, 2023

We all have heard the adage “Health is wealth,” and we also know how true those words are. Doing everyday tasks like going to work, taking your kids to school, etc., are only possible if one is healthy. Without good health, there is simply no happiness and satisfaction in life.

For a corporate employee, maintaining good health is even tougher because of excessive workloads and work stress. Moreover, corporate employees spend most of their time sitting, which is very harmful to health.

It is pretty easy to blame our unhealthy lifestyles on hectic schedules and the lack of energy after a long day at work. But, easy-to-make excuses are not going to improve your health any time soon. So, you must take steps to improve your health, even while at work.

Here are eight simple hacks to make sure you stay healthy at work.

1. Eat Healthy Foods

The most important thing to do to stay healthy is to eat healthily. But it is not as easy as it seems.

For corporate employees, this is very difficult to do as it is quite hard to resist the temptation of tasty and unhealthy foods brought in by colleagues. Even though such foods are quite delicious, they are loaded with fats and sugars, which can cause numerous health issues.

One thing that can be done to eat healthy at work is to cook healthy lunches yourself and bring them to work. Freshly made meals with healthy ingredients will satisfy your hunger cravings while improving your health at the same time. You can also keep healthy snacks like fruits, nuts, etc., at your desk to munch on whenever you’re hungry.

2. Drink Lots of Water

Water is essential for the optimal functioning of our bodies. It also helps to release toxins and other waste products from our bodies.

When you are engulfed in work, it is hard to keep track of the amount of water you drink throughout the day. But, it would help if you made an effort to drink lots of water to stay hydrated throughout the day.

Make it a point to drink at least eight glasses of water every day. You can set reminders to make sure you reach this goal. Also, carry a water bottle wherever you go to keep dehydration at bay.

3. Improve your Posture

Sitting all day long is one of the main reasons for high blood sugar, increased blood pressure, and excessively high cholesterol levels.

Employees who sit all day in front of their computers are at the most risk. Moreover, while staring into the computer screens, they unconsciously lean their heads towards the screen, putting pressure on their neck and spine.

To avoid this, maintaining good posture is essential. Make sure your back is correctly supported while sitting. Also, make a habit of sitting in an upright position all the time to avoid leaning forward.

4. Exercise Regularly

You just cannot overemphasize the importance of regular physical exercise. From strengthening bones and muscles to boosting the immune system, regular exercise keeps one physically and mentally fit. It also reduces stress and keeps a person feeling young.

Even though it is tough for corporate employees to exercise regularly, it is good to implement exercise somehow in your daily routine.

For example, if your office is situated in a multi-storied building, you can take the stairs instead of the elevator every day. Or, you could cycle to work instead of driving. Also, there are many exercises which you can do at your desk to stay fit, which are specially designed to be done in an office setting.

5. Maintain Good Hygiene

Good personal hygiene impacts your health and the health of those around you too. Neglecting it may give rise to many health problems such as diarrhea, gastroenteritis, and food poisoning. This is why you need to take the necessary steps to stay hygienic at work.

You can start off by keeping your workstation clean and organized. Always clean it every morning so that you work in a neat workspace every day.

Also, keep a small bottle of hand sanitizer at your desk so that you don’t have to go to the bathroom to wash your hands every time.

6. Be Positive

Being positive and grateful in every situation has a positive impact on your health and wellbeing. It helps you to ward off tension and stress. It boosts the immune system as well.

Train your mind to be optimistic and also make it a point to be grateful for little things which happen in your life every day. A great idea would be to take out time each day to note down each and everything you’re grateful for.

Always remember, a positive mind fosters a positive life.

7. Take Breaks

Instead of being stuck to your chair for most of the time, take short breaks to freshen up and relieve some stress. Not taking breaks can make you mentally fatigued and hamper your productivity and creativity. Moreover, staring at your computer screen for long periods can cause eye strain as well.

Taking a break can help you become more productive and help you become more focused. So, take a 5 minutes break whenever you feel tired and distracted. Go out for a walk to get some fresh air, stretch out your limbs a little, or just talk to your co-workers to rejuvenate.

8. Manage Stress

Stress can take a toll on your health in more ways than one. It can cause physical and mental burnout and decrease your motivation to work. Moreover, being stressed can hinder decision-making and the ability to enjoy life.

By learning to manage stress, all its negative effects can be prevented, helping you achieve the perfect balance between physical and mental health. Some great ways to do that are meditation, yoga, reading a book, listening to music, exercising, etc.


If you know any more hacks to stay healthy at work, feel free to let us know in the comments below.

Besides working as a content marketer at Vantage Circle, Shah Alif Ahmed is also an internationally certified nutrition specialist, competitive bodybuilder and a musician. For any queries reach out to editor@vantagecircle.com

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