8 Tips to Stay Healthy at a Desk Job

After a long day sitting at your desk, you feel the aching creaks of your body as you get up. You feel stiff and groggy, and you’re constantly thinking about how unhealthy your job is. It may feel like a vicious cycle. But, how else are you going to pay the bills? So you keep on going to work.

8 Tips to Stay Healthy at a Desk Job

You’re not alone. The vast majority of Americans today work at desk jobs. There are ways, however, to make this trend healthier. Here are a few tips you may be able to implement.

1. Eat a Healthy Breakfast

Breakfast is indeed the most important meal of the day — even more so when working at a desk job. It will get you fired up for your morning and keep you energized through to lunchtime.

2. Cut Out Sugary Junk Food

Yes, these little nuggets of sweetness may be left in easy reach, invitingly resting on the edge of a coworker’s desk — but they’re not going to keep you going. They are only going to lift you up, and then bring you crashing down. Instead, avoid these tempting morsels. Whether you find them on someone’s desk or in the break room vending machine, eating them is a bad idea. Instead, take the time to prepare something healthy at home — some carrots, cut-up fruit, or hummus. These snacks will stay with you and help you feel great all day long.

3. Brown Bag It

Instead of going out to eat or stopping in your company’s cafeteria for lunch, bring your own meal from home. Meals prepared in a restaurant or cafeteria are not only more expensive, but they also consist of larger portions and be higher in calories, sodium, and cholesterol. By bringing your own lunch, you can keep your portion size down while keeping your wallet size up.

4. Avoid Sodas and Energy Drinks

True, getting through a long workday is exhausting, and keeping your energy up and your mind focused is a must, but soda and energy drinks are not the way to go. These drinks are full of empty sugar calories and don’t provide any lasting energy. To do the trick, stick with coffee and green tea (without going overboard, of course).

5. Move As Much As You Can

While most of the time a desk job means sitting at your desk, you have an excellent opportunity to get creative and add some activity. Instead of calling a colleague, walk to his or her desk. Use the stairs instead of the elevator. Make it a point (maybe set an alarm) to get up every hour and stretch your legs, walking around the office. Move around while you’re waiting for a computer program to load. Make fitness a team effort by pairing up with another colleague who would like to go for a walk at lunch or do some other physical activity. You can make it happen.

6. Drink Plenty of Water

If you’re feeling laggy, you might be suffering from dehydration. Regularly drinking water is a great way to stay focused and quiet those nagging cravings for sweets or soda. You can even dress up your water by adding lemon, lime, or cucumbers to it.

7. Get Enough Sleep

Every person’s sleep schedule is different, but you need to make sure that you’re waking up feeling strong and reinvigorated in the morning. Starting off your day already tired is just going to make you reach for any pick-me-up you can.

8. Be Active Outside Of Work

You need time to decompress and work off the stress of the day. Take time and go for a walk, either spending time with nature or at the gym. Try not to bring work home with you — make that time your time. Spend it with your family, cooking, or exercising — focusing on activities that keep you moving and not sitting down.

While you may have to work at a desk, you’re not doomed. You can still take an active role in your health, even while at a desk job, and maintain a healthy lifestyle.


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