10 simple tricks to improve your health at work

As we spend a significant proportion of our lives at work, introducing a few sensible tweaks can make a big difference to our health, productivity and sense of wellbeing. It’s easy to get stuck in a rut, but if your health is suffering it’s worth re-evaluating your daily habits.

  1. Drink plenty of water to stay hydrated. It’s tempting to hit the tea and coffee if energy levels are low, but caffeinated drinks only provide a temporary buzz. Your body needs water to function well, so aim for eight to ten glasses a day.
  2. Avoid the sugary snacks. You may have lovely, well-meaning colleagues who leave delicious sweets and cakes lying around for you to sample, but eating high-sugar and high-fat foods on a regular basis will make you feel lethargic and pile on the pounds. Avoid them if you can!
  3. Eat a decent breakfast and a healthy lunch. Doing this will help with point 2 and will make you feel more energised throughout the day. Aim for a balanced, high-fibre, low-fat diet so you don’t need to pep it up with snacks every couple of hours.
  4. Get away from your desk. If you’re under pressure it can be tempting to eat lunch at your desk. This means you’re getting very little exercise and natural light. You’ll also be sitting in the same position for long stretches, which can be bad for your back and neck. Try to discipline yourself to take a walk every lunchtime. You’ll be surprised how much better you feel physically and mentally if you can fit in a 20-minute stroll each day.
  5. Rearrange your workstation. Neck and back problems can be exacerbated by bad posture. Make sure your computer and keyboard are well-positioned so you can sit comfortably for long periods of time. Make sure your chair is supporting your back and try not to slouch. Introduce some simple hourly exercises to keep your back and neck moving.
  6. Take care of your eyes. It’s easy to develop eye strain if you’re constantly staring at a screen, and this can lead to headaches and sensitivity to light. Make sure your computer is at a good distance (about an arm’s length away) and well lit. Get your eyes tested regularly and wear those glasses you were prescribed but keep locked away in a drawer!
  7. Clean your equipment. Your keyboard, mouse and phone are most likely harbouring thousands of germs. These can cause colds and other unpleasant conditions. Get the disinfectant wipes out and keep the bugs at bay.
  8. Get lots of rest. If you’re not resting enough, you’re probably not working as well as you could, and you may be struggling with life in general. You may not be able to get eight hours’ sleep a night, but try to at least rest and switch off for eight to ten hours so you’re as fresh as possible for the new day. A lack of rest will eventually catch up with you, impacting on your health and relationships as well as your work.
  9. Take regular holidays. If you’re the person who always has loads of holiday saved up at the end of the year, it’s time to make a change. Taking regular breaks will help give your life balance, switching your focus and recharging your batteries. It’s fun to get away and see new places, but you could also just have a few days at home to rest and get on top of household admin, which can build up and bring you down.
  10. Maintain a good work-life balance. If you’re taking work home with you or constantly thinking about it when you’re not in the office, you won’t be enjoying a healthy work-life balance. Make sure you build in time to hang out with friends and pursue personal interests. It may feel like wasted time if you’re under a lot of pressure, but this will actually make you more productive when you’re back at your desk.


If you’ve tried all of the above and are still struggling, you might want to consider a change of vocation! Check out our latest job vacancies here 


Click here for more careers tips and advice


Joy Tibbs is a freelance writer and editor who regularly contributes to Premier. Find out more at joyofediting.co.uk and find her on Twitter @joyous25

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