Trying to juggle work, chores, family, and everything else on your to-do list? It’s exhausting just thinking about it. And when life gets busy, your needs—especially your health—tend to fall last. But it doesn’t have to be that way. In this post, we’ll explore 5 ways to be healthier at work using simple, doable strategies that help you stay energized and focused. These healthy habits at work won’t add more to your plate—they’ll help you move through your day more easily, strengthen, and clearly.

How To Be Healthier At Work

Your health and happiness are bound together; when one is neglected, the other quickly deteriorates. Exercise is an important factor in maintaining a healthy balance. A study in 2012 by Toker & Biron showed that how much physical activity you engage in at work is the major contributing factor in whether or not you experience job burnout and depression.  So, sensibly my number 1 tip to stay healthier at work is: 

1. Take Frequent Breaks

If you can’t pull yourself away from that task or need to finish that project, set a timer to remind you that it’s time to stop NOW. One of the most effective healthy habits at work is using a timer to build in movement. Every 50 minutes, take 10 to stretch your legs and chat with a co-worker.

In addition to mini-breaks throughout the day, don’t forget—your lunch break is also a real break—no more working lunches or eating at your desk. Get up and out. Take a walk to destress, refresh yourself, and claim bonus points if you can take a friend or co-worker with you to encourage them in their health pursuit. 

While you’re up and about, you can try out some of my favorite stretches that are perfect for the office and energize you all day.

• Stretch your neck 
• Shoulder rolls 
• Reach up to the sky 
• Lunges forward, side, and back 
• Circle your hips 
• Breath……..

2. Check Your Posture

Sitting at a desk all day will affect your posture. You may have tried to combat this by using an ergonomic chair or sitting on a ball.  Similarly, standing desks have become a popular option in attempts to improve posture and reduce aches and pains from sitting all day. However, these options only provide limited relief and contrary to popular belief, standing desks do NOT cause weight loss or reduce lower back pain.

The best way to avoid posture-related pains is to do a posture check throughout the day. Here’s how to do this….

• Sit as tall and as relaxed as you can
• Relax your shoulders
• Plant your feet firmly on the ground
• Imagine a string coming out of your head, and as you gently pull the string towards the ceiling, it pulls your booty in, your chest up, and your shoulders back.

The resulting posture looks like royalty, ready to wear your crown. You can apply this posture while standing up, too, by using this pilates technique. 

3. Plan Your Workout

Scheduling your workouts into your planner means you are more likely to stick to them and you know that you will have time to do it.

Studies show that exercise—even a short walk around the building—can be a far healthier way to pump up end-of-day energy levels. If you’ve set your timer for ten-minute breaks, then you know when you will have time to take a walk to the cafeteria, the printer room, or even around the outside of the building for some fresh air. 

If you drive to the office or take public transport then joining the office gym is a great way to make up for that extra period of sitting down. So check your day planner and see when you can schedule your workouts so that you have some accountability. 

Why not try out this quick 5-minute office workout 

4. Stay Hydrated

Ok, so coffee doesn’t count! It causes drowsiness, fatigue, and snack attacks!  If you need some flavor, try making herbal teas instead. Make sure you get plenty of water, even if you think you don’t need it. Keep a water bottle on your desk to take a drink or refill it when your break timer goes off. Walking to the water cooler is a double bonus for getting some active time. 

Pack leftovers from the night before, a nutritious sandwich, or some fruit—whatever satisfies you without leaving you hungry or prone to over-eating.

And remember, lunchtime is You-Time! Use that break to relax and focus on yourself to support your mental and physical health. Take your lunch outside or share it with a friend when you can.

If you have trouble drinking enough water, check out my blog post on how to stay hydrated through food.

5. Eat Well-Balanced Meals

Cafeteria lunches are a convenient option, but unless you opt for a bland salad, you never really know what’s in them. One of the simplest healthy habits at work is to bring your own lunch. Start small—just one day a week—and build from there. It makes the shift feel doable, not overwhelming.

Pack some leftovers from the night before or pack a nutritious sandwich and some fruit. Whatever it is you like that doesn’t leave you hungry or over-eating. 

Remember, lunchtime is You-Time! To keep your mind healthy as well as your body, you need that time to relax and focus on yourself. Take your lunch outside or eat with a friend if you can. 

If lunch doesn’t keep you going until you get home for dinner, you can also check out my post on how to snack healthy at work.

So there you have 5 easy ways to stay healthier and happier at work. Now check out our meal recipe packs, which include meals and snacks for work!