Tips for Staying Healthy on the Job

Staying healthy is important in all aspects of life; especially at home and at work. When juggling work duties and home life, it can be difficult to commit to a fitness routine and keep your body in shape. Clerical work, for instance, involves sitting in a chair for hours on end and staring at a screen. There is certainly no time to do stretches on the job, and by the time you get home, you are too mentally and physically drained to consider going to the gym. This can also have an adverse impact on your mental health.

If you are in need of tips on how to stay healthy at work, we present 8 useful steps.

Tips for Staying Healthy on the Job

Woman relaxing in water


Staying hydrated is not only essential to your well-being but also to your physical health. Water benefits our bodies more than food. It prevents infections, regulates the body temperature, keeps organs functioning, lubricates the joints, boosts your skin health, flushes body waste, and more. 

Being hydrated can keep you energized and alert throughout the day. When drinking water, aim for at least eight glasses (or 3 liters) a day. Other hydrating drinks include milk, sports drinks, tea, coconut water, fruit juice and smoothies.

Take Breaks

Taking a break throughout the day can help your body to rejuvenate, even if it’s only just a three-minute break. During that time, disconnect and relax. Stretch your body, drink some water, or eat a little snack. You’ll realize that after such a short break, your body and mind are recharged and ready to tackle the rest of the day.

Less Sugar

Sugar can be addictive, but consuming less prevents a myriad of health risks. This includes high cholesterol, diabetes, weight gain, heart disease, high blood pressure, liver disease, and many other serious illnesses. 

In order to stay healthy, limit your sugar intake as much as you can. This will help you to stay full with less food and reduce belly fat. Plus, you might save a lot of money without buying all the sugary junk.

Less Caffeine

According to BetterHealth.vic, caffeine is a drug that stimulates your brain and nervous system. 

Caffeine is found in coffee, tea, energy drinks, chocolate, etc. Caffeine has some pros and cons, but overusing caffeine can harm your body in the long term. This includes insomnia, increased anxiety, allergies, worse menopause symptoms, gout attacks, overdose, collagen production in the skin, and more. So, while coffee might be your savior for early morning shifts, be mindful of how much you consume it.

Keep the Space Clean

Keeping your area clean should be a priority. Not only will this improve air quality, but it will also clear your thoughts, motivate you, refresh the area and you will feel less distracted. There is no benefit to working in a cluttered space, after all. A clear space makes for a clear mind.


It’s easier said than done, but exercising often has innumerable benefits for your body and mind. Exercising is known to improve your mental well-being, as well as to keep you in shape. There is no better way to regulate your muscles and bones and help brain health.

Doing a few exercises before or after work will improve your physical fitness, which will prepare you more for work. It doesn’t have to be high-intensity workouts, but something to get the blood pumping and cause you to sweat. From jumping jacks, high knees, and seated leg raises, to chair dips, calf raises, and lunges.


Relaxing can be hard to do when you have a lot of responsibilities. But everyone deserves some downtime. Sitting in a plush chair with your feet up, drinking some wine with your favorite tune floating from the speakers could be the perfect relaxing session. Or one might prefer cleaning, taking a walk, playing a video game, or even going for a drive. As long as you do what is relaxing for you, your body will thank you for it.

Get Enough Sleep

Another way to stay healthy on the job is to get enough sleep. On average, a person aged 18-60 years old should get 7 or more hours of sleep per night. If you want to wake up energized, limit how many naps you take throughout the day. Turning off all devices before bedtime will also ensure that you drift off at a reasonable hour. There is nothing worse than turning up to work with bleary eyes and going through the motions unfocused. Getting enough sleep means you won’t need caffeine to wake you up, you will be alert and focused, you will avoid errors, and you will remember things better.

Read more: Maintaining Employee Wellness at Work

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