Tips For Keeping Healthy As An Office Worker

When it comes to the office lifestyle, it is easy to fall into unhealthy habits. Furthermore, when working in an office, you are not active and are sat down most of the day.

If you are one of those people who is slowly becoming unhealthy, we have some tips for you. Here is a quick guide to staying healthy whilst working your nine-to-five job.


Due to the lack of activity you have in the office, it is advised you exercise during the week. Moreover, there are a lot of activities you can do to ensure you keep fit such as team sports and going to the gym.

Health experts recommend you get around 150 minutes of exercise per week. That may seem like a lot but it is only 30 minutes of exercise per day, Monday to Friday. Moreover, you also need to include intense exercise at some point during the week.

There are many exercises that you can do to suit you. It can be a team sport or it can be an individual exercise such as yoga or a light jog. You can even go to the gym if you prefer to lift some weights and make yourself stronger.

Eat Healthily

Another thing you need to do is eat healthy when you are working in the office. Ensure you are staying away from foods that are fatty and high in sugar. If your office is located in the city centre, the last thing you want to be doing is going to fast-food places.

Another thing you must ensure is to have a well-balanced diet, including vitamins and minerals. You should ensure that you are having your five a day to keep your immune system healthy.

Another way to ensure you are eating healthy is by packing your lunch for work. We suggest meal prepping as you know what foods you are eating and you are eating foods you like. Ensure that you pack snacks during the day as well for anytime you are feeling a little hungry in between your main meals. We would recommend fruit or nuts for your healthy snacks.

Rest Your Eyes

When working in the office, you will be working on a computer and straining your eyes. Once you have finished work, we suggest you give those eyes a rest. Go for a nice walk to relax the mind or sit on the sofa for a bit to relax.

Another thing you must ensure is to get plenty of sleep. Working long hours can be draining and if you don’t get enough rest, it can catch up on you. Moreover, you should be aiming for around seven hours of sleep per night.


There are many things to do to keep yourself healthy. Your main priority should be a healthy diet and getting the appropriate exercise throughout the week. You should also ensure you get plenty of sleep when you are working. Another thing that would be recommended is taking vitamins to ensure you are getting your daily amount. For example, vitamin D3 supplements would be recommended as you will struggle to get your recommended daily intake.