Top Ten Tips for Improving Your Health at Work

Spending long hours sitting at desks and staring at screens can negatively affect both physical and mental health, impacting morale and productivity. By adopting healthy habits at work, individuals can improve their wellbeing, preventing burnout and boosting energy and focus for their tasks.

1. Stay hydrated

Staying hydrated helps maintain alertness and energy at work.

There are a number of ways to increase your water intake, including using a reusable water bottle, tracking your intake by marking goals, or setting reminders on a fitness tracker, phone, or computer to stay consistent.

2. Manage your caffeine intake

While coffee can boost alertness, its effects are short-lived and may lead to crashes or side effects like restlessness and upset stomachs, potentially impacting work performance.

To optimise your caffeine intake, avoid it for at least 2 hours after waking to align with the body’s natural cortisol cycle and refrain from consuming it after lunch to avoid sleep disruptions.

3. Keep a good posture

Sitting for long periods can strain your neck, shoulders, and spine. To reduce tension, practice good posture by:

Using an ergonomic chair for back, neck, and lower body support.
Adjusting your chair so your feet are flat, and wrists and forearms rest straight on the desk.
Positioning your computer screen at eye level and an arm’s length away, using larger fonts to reduce eye strain.
Using a headset for frequent calls to avoid neck strain.

Read more about good ergonomics here.

4. Get a good night’s sleep

Most people should aim for 7-9 hours of sleep per night, as adequate sleep is essential for optimal functioning. Even one night of poor sleep can impair memory, concentration, and task performance while increasing hunger and cravings for sweet foods, whereas high-quality sleep helps maintain focus, reduces morning sluggishness, and prevents daytime fatigue.

You can improve sleep quality by establishing a bedtime routine and minimising distractions.

5. Bring a packed lunch

Plan and prepare lunches the night before work to make healthier food choices and avoid unhealthy last-minute options. A good lunch should include:

lean proteins
healthy fats
salads
vegetables
fruits

Packing meals you’re excited to eat can also help to boost your mood and motivation.

6. Choose the right snacks

Plan and pack healthy snacks like granola bars, fruits, nuts, and vegetables to avoid reaching for unhealthy options.

Snacking every 2-3 hours helps maintain energy levels, prevents afternoon slumps, and avoids over-hunger, so picking the right foods can help you get the most out of your day.

7. Take regular breaks

Staying productive throughout the day doesn’t mean you have to stay at your desk – regular breaks can help you refocus and re-energise, allowing you to return to work refreshed.

Use break time to develop healthy habits, like taking a short walk, enjoying fresh air and sunshine, or eating something nutritious. Even during busy periods, set reminders to take at least a five-minute break every hour.

8. Use stress management techniques

Managing daily tasks and responsibilities can lead to stress and fatigue, impacting mental and physical health. To reduce stress, boost productivity, and prevent burnout, try strategies such as:

taking desk breaks
practicing meditation
listening to music or podcasts
using time management apps
seeking support from co-workers or supervisors
socialising during breaks to refresh your mind

9. Incorporate exercise

Desk job employees should incorporate exercise and fresh air into their day to boost energy and improve physical health. Simple activities like walking during breaks, using stairs, or parking farther away can increase activity levels.

Many offices have gyms, but if not, try desk exercises like leg lifts or calf raises, or step outside for short exercises like lunges or high knees.

10. Practice good hygiene

Colds and flu can easily spread in office settings, so it’s important to maintain good hygiene. If you see someone is unwell, try to keep your distance. When you feel sick, take the day off or work from home to help prevent spreading germs. Other key practices include:

Use a tissue to cough or sneeze, disposing of it immediately. If no tissue is available, cover your mouth with the inside of your elbow
Wash your hands regularly, especially after coughing, sneezing, using the restroom, or touching high-traffic areas. Aim to wash them for at least 20 seconds
Keep hand sanitiser at your desk for situations where soap and water are unavailable

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