How To Stay Healthy In The Office

When you sit a desk, staring at a computer screen, for eight hours a day, five days a week, it can be hard to stay healthy and you may find that you begin to pile on a little bit of weight. Here are some great tips on how to stay healthy (body and mind) for those of you in a low-active job, where the bulk of your day is sat down…

Eat breakfast

I’m sure you hear it all the time, but breakfast really is the most important meal of the day – what you eat (and if you eat) can really set you up for the day and determine your appetite and your mood for the day.

Go for a high fibre, low sugar cereal, or some fruit, with a glass of cold water and you’ll likely find that you’re not reaching for sugary and naughty snacks throughout the day.

Greek yoghurt

Make time for a lunch break

You may be snowed under with work, but a few times a week, if not every day, you should be aiming to take at least 30 minutes away from your desk for lunch. Whether you fancy taking a trip into town and doing a spot of shopping, or you just fancy going for a walk – taking a lunch break will help to split up the day, you’ll be getting in a little exercise, and you’ll find that you’re more mentally stimulated to continue working throughout the afternoon.

Make your own lunch

“Fail to prepare, prepare to fail”

This is so true. If you prepare your own lunch the night before, or even during the morning before leaving for work, you’re more inclined to eat what you’ve prepared and not pop to the shop or canteen for a naughty lunch. Sandwiches, salads and soups are great for lunch; they’re quick and easy to make, relatively cheap to purchase the items for, and will keep you going throughout the day. Not just that, but you’ll save a great deal of money each month by preparing your own food than buying something each day.

lunch break

Get up from your desk

It’s advised that you try to make a point of getting up from your desk at least once every hour. Not only will it help to burn off calories by moving around, but it’ll keep your mind focused on the tasks at hand. Get up and make a tea/coffee, go and talk to a colleague instead of emailing or calling them, or even take a trip to the toilets – just take short little breaks away from your desk.

Drink plenty of water

On average you should be aiming to drink between two and three litres of water per day. Not only will it kick-start your metabolism first thing in the morning, it will keep hunger pangs at bay, and can even make you feel more awake and alert – especially as dehydration can lead to fatigue.


Avoid sugary snacks and drinks

There’s always one person in the office who regularly brings in cakes, sweets and sugary drinks for their colleagues. They think they’re doing a nice thing for you all, but in fact they’re not; eating cakes and sweets will send your body on a sugar high and then a sugar crash, making you want more and more – not fully satisfying your needs and not helping your health and nutrition in the slightest. Next time someone brings these in, have the willpower to say no and instead choose a piece of fruit or salad sticks.

Get a good night’s sleep

It’s easy to underestimate how good a decent sleep can leave us feeling, but if you go to bed at a decent time and get your recommended eight hours’ sleep, you’re likely to wake up in the morning feeling refreshed and ready to take on the world. If you don’t get enough sleep, or even get too much sleep, you’ll likely feel groggy throughout the day, find it hard to concentrate on the tasks at hand, and you’ll want to indulge in snacks and meals that aren’t a healthy choice.


Found in Diet, Fitness, Health Awareness