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Five Ways to Stay Healthy at Work

Spending several hours a day sitting at work? Don’t let your health suffer. Here are five ways you can stay healthy at work.

April 18, 2019 | HF Healthy Living Team

Did you know that too much sitting can increase your risks of obesity, cardiovascular disease, and cancer? To help you fight your risk of chronic health problems, here are five ways you can stay healthy at work.

Make Time

Is it too hard to fit a workout into your busy schedule? It doesn’t have to be! You can get active just by squeezing in a few workouts during your busy day even when you’re answering emails at your desk or running to a meeting. When you add physical activity to your routine, it can improve the quality of your life and make you feel good. Make every minute count and see how it will help you boost your strength.

Take a Mental Break

There’s nothing wrong with stepping away from your desk to take a little you time. A break might be exactly what you need to manage any job stress you might experience. Your mental health is just as important as your physical well-being. Plus, you can restore your mental balance with relaxation exercises too.

Walk Everywhere

Walking is the easiest exercise you can do to get fit at work. You can take the stairs instead of the elevator; you can walk around the office and even run in place. According to the Centers for Disease Control and Prevention, everyone should take at least 10,000 steps a day.

As long as you can get up and walk around every hour, it will help your blood circulation and even improve your productivity. Plus, why not burn a few extra calories?

Meal Prep

Meal prep can make a huge difference and help you reach your fitness goals. Plan your meals and keep healthy snacks in stock to help avoid poor last-minute choices. When you’re not prepared, you might be tempted to binge on junk food or order larger meals.

Besides helping you save money and maintain your weight, eating on a balanced diet following the plate method will make sure you get your daily intake of protein, veggies, fruits, and grains. To find out if the food you’re eating is nutritious enough, make sure to read the food label.

Drink Water

Drink water throughout the day, especially when you’re at your desk. It will help you to move more, since you’ll probably have to use the bathroom more often.

You might not realize it, but you can get very dehydrated when you drink a lot of coffee or sugary beverages. These popular drinks actually make your body lose fluids. Find out what happens to your body when you’re dehydrated and how to prevent dehydration here.

Remember, you can be healthy and active wherever you are. Make the most of your workday today! Watch this video about your brain on exercise and see how regular physical activity improves your whole body.



© 2019 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

“Physical activity.” World Health Organization. Accessed December 21, 2017.

“What are the risks of sitting too much?” Mayo Clinic. Accessed December 21, 2017.

“Chapter 2: Physical Activity Has Many Health Benefits.” Office of Disease Prevention and Health Promotion. Accessed December 21, 2017.

“The Truth About ‘10,000 Steps’ a Day.” LiveScience. Accessed December 22, 2017.

“Water and Nutrition.” Centers for Disease Control and Prevention. Accessed December 22, 2017.


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