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14 Healthy Office Habits That Can Make A Difference In Your Life

6 min read
Last Updated on 16 August, 2022

“It is health that is the real wealth, not pieces of gold and silver.”
Mahatma Gandhi

We all aspire to be healthy and fit someway or the other. No one wants to suffer from health diseases and live a subpar life.

However, good health is highly elusive to most of us. The reasons for this differ from person to person, but usually, it is because of a lack of time, effort, or knowledge.

On top of that, most people have unrealistic expectations of being healthy, such as having an athlete’s physique or having unhealthily low levels of body fat.

Good health is not about having a great body, skin, or hair, but about being able to live life to the fullest without any health problems. It is about having a robust immune system and maintaining healthy habits such as regular exercise and proper nutrition throughout your daily life.

Staying Healthy as a Corporate Employee

If you are a corporate employee who spends most of his time sitting all day, staying healthy and fit might seem like an unachievable task.

After a long and tiring day of work, you might find little to no time or energy to go to the gym to exercise or go for a run. And in such a tired state, you might find little motivation to eat healthily and instead gorge on anything you can get your hands on.

On top of these, built-up workplace stress might affect your mental health and affect your sleep too.

Such poor habits can cause serious health problems in the long run.

But as good health is essential for good living, you need to ensure that you are doing everything you can to stay healthy. With the resolute determination and the right know-how, staying healthy is not that difficult.

As a corporate employee, most of your time is spent at work, so first, you should ensure to take every step to stay healthy at work.

Healthy Office Habits To Stay Healthy At Work

Adopting healthy habits and sticking to them at work can positively affect all areas of your life. You will be able to improve your physical and mental health and your productivity and performance as well. Moreover, by maintaining healthy habits at your workplace, you will be able to inspire your co-workers to do the same.

Here are 14 healthy office habits that you should adopt to enhance your overall health and increase your productivity and happiness -

1. Get up and move frequently

Don’t remain seated to your chair for long periods of time. Sitting for long periods can cause many health problems. Set a reminder on your phone to get up off your chair and move or stretch every 30 minutes. Also, take phone calls or phone meetings while walking to burn some more calories.

2. Maintain proper posture

Always sit upright and maintain proper posture at work. Bad posture can cause a myriad of health problems such as neck pain, back pain, eye fatigue, and so forth. It can also create a decrease in productivity and concentration levels. Therefore, make sure to maintain proper posture to stay energized and productive at work.

3. Cook and pack your lunches

Proper nutrition starts by knowing what you eat, and making your foods is the best way to do so. Store-bought foods contain many unhealthy ingredients and preservatives that are best avoided. They are also very high in calories and provide little to no nutritional value.

By making and packing your own lunches, you will be able to choose the freshest ingredients that will surely keep you healthy and fit.

Also Read - 27 Tasty And Healthy Lunches For Work To Satisfy Your Cravings

4. Stock up on healthy snacks

Working for long hours can cause you to feel hungry all the time, and hunger can cause low productivity. Instead of opting for fast foods and unhealthy snacks in such situations, eating healthy snacks can significantly benefit you.

Healthy snacks can keep you energized and productive throughout your day at work. Stash some of your favorite healthy snacks in your desk drawer and munch on them whenever you feel hungry.

Also Read - 25 Healthy Snacks For Work To Lose Weight And Stay Healthy

5. Avoid unhealthy sugary foods and drinks

Most of us experience an afternoon slump at work, and in such situations, we might think that eating a sugary snack or drink from the vending machine can give us the needed energy boost. However, even though sugar-laden foods provide short boosts of energy, they make us feel much worse.

Increased sugar intake can cause several health problems like diabetes. So, always limit your sugar intake to lead a healthy life and choose healthy foods instead.

6. Drink water frequently

Always make sure that you drink enough water throughout your day at work. Not drinking enough water can cause fatigue, headaches, dizziness, and difficulty concentrating.

Try to drink at least 2 liters of water daily to stay adequately hydrated and focused at work.

Also Read - Water Challenge: A Step towards a Healthy Lifestyle

7. Drink fewer caffeinated beverages

Most of us turn to coffee or tea if we feel like we are having trouble focusing or feeling sluggish at work. However, caffeinated drinks like coffee and tea are beneficial only if consumed in moderation. If consumed in excessive amounts, they can cause insomnia, nervousness, restlessness, increased heartbeat, etc.

So, limit the amount of caffeine you consume throughout the day at work to safely reap its benefits.

8. Do office exercises

Exercising at the office may sound strange to many, but it is not as uncommon as you might think. There are many exercises which can be done at the convenience of your office to keep you fit and healthy. Such exercises can people prove to be a boon for people who don’t find time to workout at home or in the gym.

So, take time from your work schedule to do a few exercises to stay fit and healthy.

Also Read - 42 Easy Office Exercises You Can Do At Your Desk To Stay Fit

9. Socialize

Socializing with your co-workers can help you reduce stress at work and significantly improve your mental health. Collaborate and interact with your team members at work and help them if they need any assistance. Doing so will help you create healthy relationships at work and foster a collaborative work environment.

10. Take short breaks

Take shorts breaks at work now and then as sitting for long periods at a stretch can be counterproductive. Taking breaks can help you stay motivated at work and also keep your concentration levels high. Go for a walk outside, go to the break room, eat a healthy snack, or do anything that refreshes your mind.

Also Read - 8 Awesome Ideas For Brain Breaks For Adults

11. Clean and organize your workspace

Your workspace and work environment can directly impact your mental and emotional health. An unorganized workspace can cause a lack of concentration, focus, and motivation at work. On the other hand, a clean and organized workspace can increase productivity and performance.

So, clean your workspace regularly, keeping everything organized and accessible to ensure optimal productivity.

12. Put down your phone during work

It is safe to say that mobile phones are one of the major distractions in our lives. Mobile phones continuously remind us to check our notifications, and this way, it affects our concentration levels at work.

Keep your mobile phones face down on your desk away from you, or if possible, inside your desk drawer to prevent it from distracting you.

13. Meditate regularly

Meditation is one of the best ways to reduce stress and be at peace with your inner self. Practicing meditation regularly also improves immunity, concentration, happiness, and many more.

Make it a habit to practice meditation at work for at least 10 minutes every morning. Doing so will significantly improve your productivity at work and also your health.

Also Read - Five Office Meditation Techniques For Employee Health

14. Be appreciative of your co-workers

Showing appreciation for your co-workers can be very beneficial for your health. Gratitude improves your sense of wellbeing and enhances your cognitive abilities. It accentuates positive emotions and weakens negative ones.

Hence, appreciating your fellow employees can be a great way to stay healthy emotionally and spiritually.

Take control of your health by maintaining these healthy habits at work. If you have any queries, 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

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