6 Ways to Stay Healthy at a Desk Job

A desk job is brutal! There are so many of us who work at desk jobs. When you sit for 8 hours a day, it is hard to stay motivated and healthy. Here are 6 tips to help you stay healthy working at a desk job.

  • Proper Posture
  • Look Away from the Screen
  • Take Breaks
  • Plan Ahead
  • Keep it Clean
  • Stay Active Outside of Work

1. Proper Posture

Sitting at a desk for a long period of time isn’t good for your body! It can cause neck, shoulder, back pain, varicose veins, and so much more. You can sit properly, keep your eyes at screen level (move your screen up to your eyes), keep your feet on the ground, and do stretches to help stay healthy at your desk job.

Posture Tips for your desk job

  • Keep eyes at screen level
  • Keep both feet flat on the ground
  • Do stretches
  • Keep your shoulders back
  • Get a chair that works for you

2. Look Away from the Screen

Looking at a screen for 8 hours a day can be tiring for your eyes! Staring at a screen for that long can cause headaches, mental fog, and tiredness. Look away from the screen every ten minutes, get blue light glasses, or take breaks!

Screen Tips for your desk job

  • Look away every ten minutes
  • Take breaks
  • Get blue light glasses
  • Go to in person meetings

3. Take Breaks

Take breaks, try to get up every hour! You can walk around, go get a drink, go to the bathroom, check in with your boss, or take a walk during your lunch break. It is better to move more than move less! 

Break Ideas for your desk job

  • Walk around
  • Get a drink
  • Go to the bathroom
  • Walking meetings (instead of sitting)
  • Walking lunch break
  • Stretch
  • Alternate between sitting and standing at your desk

4. Plan Ahead

Planning your work week ahead can help you stay healthy at a desk job! Plan out your meals, snacks, and drinks to stay healthy. Eating out is easy, but isn’t always the healthiest option! Plan out your week today to stay healthy.

Planning Ideas for your desk job

  • Meal plan
  • Bring water
  • Plan out your exercise outside of work
  • Plan walking meetings

5. Keep it Clean

Wash your hands, clean your desk, clean up your keyboard, etc. are all great ways to keep your desk clean! Stay healthy by making sure you are keeping your office space clean at work.

Cleaning Ideas for your desk job

  • Have wipes to clean off your desk and keyboard once a day
  • Get rid of clutter and unneeded papers
  • Personalize your office and make it your own

6. Stay Healthy Outside of Work

Health Tips for your desk job

  • Plan activities with your family
  • Workout 3-5 times a week
  • Meal plan and prep your dinners so you don’t eat out!
  • Keep a good social life
  • Relax so you can be ready to work the next day

How to Stay Healthy at your Desk Job

It can be hard to stay active when you need to sit for 8 hours! Moving and staying active is important for our long term health. Make sure you get regular check ups at your doctors to check your overall health.

Desk Job Tips

  • Proper Posture
  • Look Away from the Screen
  • Take Breaks
  • Plan Ahead
  • Keep it Clean
  • Stay Active Outside of Work

“Either you run the day or the day runs you.”

Jim Rohn

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