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The Simple Ways To Stay Healthy At Work


Staying healthy at work can be a tough ask, especially if your job requires you to sit at a desk for large periods of time. So what’s the answer? You may be thinking.

Well, simply put, there is no one perfect answer. However, in this article we give you nine innovative ways that will help you on your journey to a healthier work life.

1. Make hydration benchmarks:

Buy a Nalgene or water bottle and write markers on the outside with times (eg 11am, 2pm, 5pm.) Drink water PAST those lines by the specified time.

2. High five co-workers:

High fives release Oxytocin (known as the “trust hormone”) and reduce the stress hormone cortisol. Instead of the typical “hello” when passing by a co-worker, give them a high five. Plus you’re less likely to spread germs than if you’re shaking hands.

3. Automate getting out of your seat:

Willpower is overrated. Set a calendar reminder for every 30 to 60 minutes that says “Get up and move!” Walk to the water cooler, get some fresh air, or anything else that gets you out of you seat!


Hummus Snack

4. Reward task completion with a healthy snack:

Healthy snacks improve overall health, curb cravings, elevate mood and boost brain power. After completing a long task, reward yourself with something healthy to eat.

5. Rejuvenate with a walk:

Pop in your earbuds and go for a walk during your call with a client, vendor or colleague. Walking while on a call can improve your confidence too, so it can be a great way to close a deal.

6. Positive psychology for positive physiology:

Mental health professionals are finding that practising gratitude can benefit our physical health too. First thing after you sit at your desk each day write down three things you are grateful for. Don’t let yourself have coffee until you have completed this exercise each morning.

7. Recharge with a nap during lunch:

Naps reduce stress and bolster your immune system. 45 minute lunch break = 25 minutes to eat and 20 minutes to nap. For the nap, hop in the passenger seat of your car and set an alarm.

8. Take the long way:

Park your car in the spot furthest away from the door to the office. This will force you to add a couple extra steps throughout your day.

9. Stretch it out:

Sitting at a desk and typing for the majority of the day can cause all sorts of aches, pains and strains. Try these three simple stretches when you feel the pain coming on:


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Comments (2)

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    I literally take a 2 litre bottle of water and make sure I finish it each day. Knowing that I put 2 litres away every day is a great feeling


    • Avatar



      It’s a healthy routine to get into. Do you have any more tips for good ways to keep healthy at work? Personally, I take a half hour walk each lunchtime, no matter how i’m feeling or how hot it is.


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