15 Tips to Stay Healthy When You Work a Desk Job
Struggling with your health while working an office job? Here are fifteen helpful tips to stay healthy when you work a desk job, whether you work from home or at the office!
Hey there, I’m Chantal – a mom, personal trainer, nutrition coach, and the owner of this site. It’s nice to “meet” you! ☺️
I recently went “back to work” after 10 years as a stay-at-home mom. In doing so, I quickly found that the hardest thing to adapt to was not the schedule or people, but the lack of movement.
I work an office job, and although I’ve always done computer work, I have had a standing desk and treadmill setup for several years now. Within a week of starting my new job, I began to feel stiff, weak, and sore from sitting and staring at a screen.
I also began to feel my workout schedule slip away from me as I adjusted to my new role and new level of busyness, and I have had to fight to keep that important hour of my day locked in.
So these tips to stay healthy when you work a desk job are super-relevant to me right now. They come from a place of experience and appreciation for the office warriors, but also from someone who really values health and wellness.
I have been a personal trainer for eight years and a nutrition coach for three, so these little nuggets of wisdom are sure to help you out if you’re struggling to stay healthy while working a desk job. Let’s get to it!
15 Tips to Stay Healthy When You Work a Desk Job
1. Take Stretch Breaks Every Hour
Set a timer to gently remind yourself to stand up, stretch, and move every 60 minutes to keep blood flowing and reduce stiffness. I personally like to get up and go up and down a couple of flights of stairs to fire up different muscles a couple of times per day, but you can also just do some stretches at your desk.
Calf-raises and quad stretches are a good place to start if you want to be discreet while doing it!
2. Keep a Large Water Bottle at Your Desk
Hydration boosts focus and can help prevent mindless snacking – plus, drinking more means you’ll get up for bathroom breaks! (It sounds a little bit silly, but honestly, every little bit of movement helps.)
I have found myself forgetting to drink water throughout the day at work, but I know it is so important. Here are some hacks for drinking more water every day.
3. Try Desk-Friendly Mobility Exercises
Incorporate shoulder rolls, seated cat-cow stretches, neck rolls, and ankle circles to combat tension from sitting. If you find your next or upper back sore regularly, this is a must!
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4. Invest in a Standing Desk or Desk Converter
Alternating between sitting and standing helps reduce lower back pain and may improve posture over time. I was lucky enough to be given an adjustable desk when I started my new job, and I always make it my goal to stand for at least a few hours of my day. This helps with circulation, too!
5. Schedule “Walking Meetings”
Suggest walking with a coworker instead of sitting in a conference room to sneak in extra steps. You can also take walks on your breaks, which doesn’t seem like it would be worth it, but can it really add up to more movement over time.
6. Keep Healthy Snacks on Hand
Nuts, sliced veggies, beef jerky, or Greek yogurt help curb cravings without the crash that comes from sugary treats. I like to have Barebells protein bars in my desk for when I get the munchies, so that at least I’m giving my body something it actually needs when I start snacking.
I struggled with this so much that, when I became a personal trainer and nutrition coach, I knew I had to create resources to help my readers through this. That’s why I created the Ultimate Nutrition Resources Bundle to help you make a plan to stay on track!
7. Practice the 20-20-20 Rule for Eye Health
Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain. You can also close your eyes for a minute several times per day to help your eyes and mind take a small rest.
8. Use a Small Water Cup
If more movement is your goal, you could try this simple hack to get more steps in. Having a smaller cup means you’ll refill it more often, adding extra movement throughout your day. Bonus points if your refill station is on another floor and you take the stairs to get there!
9. Try Lunchtime Yoga or Meditation
Remember when I said that every little bit counts? Even a 10-minute workout or meditation session can lower stress hormones and boost afternoon productivity. I personally like to walk right after lunch to lower my blood sugar, calm my nerves, and improve digestion, but you do whatever works for you!
10. Wear Blue Light-Blocking Glasses
These can help reduce digital eye strain, especially if you work under fluorescent lights or stare at screens all day. A decent pair is affordable and can help you keep headaches and soreness away!
11. Keep Resistance Bands in Your Desk Drawer
Resistance bands or tubes are super easy to store and very cheap to obtain. Use them for quick strength training sets to improve circulation and build muscle without leaving your workspace. Think bicep curls, lateral raises, seated knee extensions, etc.!
12. Meal Prep on Sundays
Bringing balanced meals from home helps you avoid last-minute fast food runs and keeps your nutrition on track. I like to prep a few fresh fruit and vegetable options every week and also cook 3-4 days’ worth of protein. Lately, I have been keeping it super simple by grilling 4 chicken burgers every Sunday night so that I can have an easy protein option to add to my veggies.
Here are a BUNCH of high-protein lunch ideas for work.
13. Track Your Daily Steps
Using a smartwatch or pedometer can help motivate you to take the stairs or walk during breaks to hit your goal. I aim for 10,000+ per day, but I find that I need to have at least 3,000 steps by lunchtime to make this goal. Knowing that, I try to walk for at least 20 minutes before work, 20 minutes on lunch, and get up as much as possible throughout the day.
14. Decorate Your Desk with a Plant
Research shows that having greenery nearby can reduce stress, improve mood, and even enhance creativity. So why not add some to your office or cubicle? To take this a step even further, consider an air-purifying plant such as a spider or snake plant for clean breathing.
15. Learn to Breathe Deeply
Practice diaphragmatic breathing to reduce tension, lower blood pressure, and refocus when work gets overwhelming. One of my college professors called this “recentering,” and I have been using his technique ever since! Close your eyes and slow your breathing for 1-2 minutes, and focus on calming your mind and becoming present with the task ahead of you.
Final Thoughts on Our Tips to Stay Healthy When You Work a Desk Job
Staying healthy while working a desk job isn’t always easy, but it’s absolutely possible with a little creativity and intention! By weaving some of these tips into your daily routine, you’ll support your body, protect your energy, and keep your mind sharp.
Remember, even small changes can add up to a big difference over time. Don’t shy away from the small stuff, thinking that it’s not going to help! Every little bit really does count.
If you’re ready to take things a step further and want extra support with simple, realistic nutrition, be sure to check out my Ultimate Nutrition Printables Bundle. It’s packed with easy-to-use tools to help you stay on track, feel confident about your food choices, and build healthy habits!
Until next time,
Chantal from Ironwild Fitness
