Tips to Stay Healthy at Work


If you are an office worker, like me, you face some interesting health challenges. You may spend the majority of your day sitting, be inclined to grab a quick, less than healthy lunch and, depending on the type of work you do, experience high levels of stress. The ole’ desk job doesn’t always encourage healthy behavior.

Getting Healthy at the Office

Here are some tips to stay healthy at work and simple changes that can have a positive impact on your health and productivity at work.

Bring Your Lunch

This has been great for my health and my wallet! When you pack your lunch you: 

  • save money
  • eat healthier
  • have more time (during your break)

Some lunch packing ideas:

  • Protein Shake: This is my go to! Protein shakes are very nutritious, delicious and super easy!
  • Leftovers: (casserole/soups etc/….) make a great lunch
  • Salads: whip up a big salad at the beginning of the week and you can get several lunches out of it!

Walk At Lunch

tips to stay healthy at the office With more time at lunch, it’s easy to go for a quick walk. I am really lucky to have a gym just down the road from my office. I workout for 40 minutes take a ten min shower and have 10 minutes to eat lunch before heading back to work. It’s a nice physical and mental break right in the middle of the day. 

Drink Water

It’s estimated that 75% of all Americans are chronically dehydrated. We’re just not drinking enough water. Consuming more water gives you energy, can help you eat less, and helps keep you mentally sharp.  How much water should you be drinking? Divide your weight in half, and you have the fluid ounces you should be consuming daily.

For example: If you weigh 180 pounds you should be drinking about 90 ounces per day.

I bring a Nalgene bottle with me to work. I drink one-third of my total water for the day before work, one third before lunch, and the final third before the end of the day. Drinking more water is one of my favorite tips to stay healthy whether you’re at work or not!   

Stand Up

A while ago I wrote an article showing how the negative health of sitting and smoking are much more closely aligned than you may think. If you have a job where you sit a lot it’s important to get up and move at least a few minutes every hour. Drinking water helps with this! If nothing else it forces you to get up and take a bathroom break once an hour.


Just because you have a desk job it doesn’t mean you have to be out of shape and unhealthy. Follow these tips to stay healthy and eat a healthy lunch, stay active and drink plenty of water throughout your day. You’ll find you have more energy and you’re more productive than ever! 

Free Video

Even after adopting the tips above the food you’re eating may be sabotaging all your best efforts. Get your FREE video on 30 Days to Healthy Living to discover how making simple changes in the foods you eat can help you:

  • Sleep better
  • Have more energy
  • Reduce pain and inflammation
  • Lose and maintain a healthy weight
  • Think more clearly and fight the effects of aging.

Get your FREE video now!


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