Health Wellness Tips to Practice at the Office

Wellness Tips

Office jobs can wreak havoc on your health, including unwanted weight gain which is primarily the result of sitting all day long according to a CareerBuilder study. Whether you work in an office in Chicago, New York, Los Angeles or another city, practice these wellness tips to support your good health and a slimmer waistline.

Drink Lots of Water

Drinking coffee all day is going to leave you dehydrated, causing fatigue and other problems that are likely to leave you turning to even more caffeine or junk foods like candy bars to keep your energy levels up. Instead, drink lots of water – if you don’t care for plain water, add some lemon, lime or cucumber slices to it for flavor. Staying hydrated will also naturally result in more trips to the bathroom which will help you when it comes to the next tip.

Move as Often as You Can

In addition to making frequent bathroom trips, use every opportunity to burn more calories. Waiting for a computer program to load up? Walk around the office while you’re waiting. Instead of messaging or calling your co-worker about something, get up and walk to his or her desk. When you need to go to another floor, take the stairs instead of the elevator. You can also use your regular work breaks and part of your lunch hour to exercise.

Bring Your Lunch to Work

Dining out is not only a lot more expensive than bringing your lunch, restaurant meals are often loaded with calories and unhealthy ingredients. You’ll be able to eat much healthier and save a significant amount of money buy preparing your own.

Stock Up on Healthy Snacks

Keep healthy snacks in your desk so that hunger pangs don’t cause you to turn to the vending machine when nothing else is available. It’s a lot harder to resist empty calorie packaged foods when your stomach is growling and there are no other options.

Give Your Eyes a Break

If you’re staring at a computer screen all day it can cause headaches, eye strain, dry eyes, blurred vision, fatigue, neck and shoulder pain. Avoid that by giving you eyes a frequent break, looking anywhere but the computer. Even better is if you have a window where you can look outside. Simply looking at greenery like trees has been found to reduce stress. If that’s not an option, consider adding a plant or two to your office space.

Deep Breathing

Most people are in the habit of breathing shallowly throughout the day which increases stress and can negatively affect overall health, causing greater fatigue, anxiety and even a weaker immune system. By getting in the habit of looking away from your work and taking deep breaths from your belly instead of your chest, it can help boost energy, lower stress, reduce blood pressure and heart rate, relax the muscles and keep your immune system going strong.

Pay Attention to Your Posture

Bad posture impacts our health as it changes spinal alignment, putting a strain on the back muscles and eventually leading to other issues like a weakened core or sciatica pain. By paying attention to your posture, perhaps using a tool like a posture cushion to help if you need to, you’ll be supporting your neck and vertebrae, avoiding painful neck and backaches.

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Rudy Mawer is a certified sports nutritionist from the International Society of Sports Nutrition (ISSN). He has a first class bachelor's degree in Exercise, Nutrition and Health and a Master's degree in Exercise and Nutrition Science. Rudy has worked as a sports nutritionist and trainer for 7 years and has helped hundreds of people transform their physiques. He has worked with many professional athletes and teams, including the NBA, professional bodybuilders, world triathlon gold medalists, and Hollywood celebrities. Rudy bridges the gap between science and real-world application. He applies the latest research into his writing and consulting practices.


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