10 Ways to Stay Healthy When You Work in an Office


Many people think that the safest jobs are those that involve being in an office all day. Sure, you likely aren’t going to have any heavy objects falling, or have to deal with injuries involving heavy equipment, but working in an office comes with its own particular set of health hazards. In fact, a lot of people who work in offices are less healthy than those who work at jobs that are much more physically demanding. Today we are going to take a look at 10 things you can do to help you to stay healthy if you work in an office.
  • Walk to Work – If you don’t live far away from the workplace, keep your car parked at home and start walking to work. You may not always be able to do this (lack of time, bad weather, etc.), but the more often you walk, the healthier you are going to be.
  • Use a Standing Desk – We are learning more and more about the dangers of sitting all day long. In fact, they say that sitting is the new smoking. It is important to be able to stand and sit, so if you have an adjustable desk, you can sit for periods, and then stand up for periods as well.
  • Use a Fitness Ball – Instead of using a regular chair, get yourself a fitness ball. Sure, it may look a bit kooky, but it is a great way to work the muscles in your back and legs, because you have to be able to balance yourself on the ball as you work.
  • Don’t Eat Out – One of the biggest problems facing office workers is eating out. It is so easy to grab something quick from a take-out or the cafeteria, but it isn’t always the healthiest option. Stop eating out, and bring your own healthy lunches and snacks to work instead.
  • Bring Exercise Gear – You can exercise both while you are working and while you are on breaks if you have some fitness gear in your office. Bring some dumbbells or elastics to work, and do exercises while you are reading notes, making phone calls, etc.
  • Exercise in the Office – There are loads of things you can do right in the office that are going to help you to stay in good shape. For instance, you can start taking the stairs instead of the elevator. Do various exercises right in your chair, such as leg raises and isometrics. Move around as much as possible. 
  • Ask for a Fitness Corner – Many companies don’t have the space for an in-house fitness center, but you can suggest that they offer a fitness corner with one or two fitness apparatuses, such as a mini trampoline. This can easily be set up in the lunch room, or any other corner in the building and as this article by Groom+Style suggests can be completed on a small budget.
  • Exercise on Breaks – Instead of sitting down for lunch and other breaks, use this time to get some exercise. If it is nice outside, go for a walk. Find a work buddy to walk with you so it is more enjoyable. You may even find a group of coworkers who want to start walking regularly.
  • Hold Walking Meetings – Another way to exercise while at work is to walk while you talk. Instead of holding meetings in the boardroom, get everyone to go for a walk in the park, around the block, etc. You can talk about everything you would in the boardroom, and get some exercise too.
  • Set Up Fitness Classes – Get together with your fellow employees and hold fitness classes in the workplace. These can take place during lunch hours, and they are not only a great way to stay in shape, but also a great way to get to know your colleagues better in a non-work setting.