The Blue Rock Journal

Articles on new technologies, specialized medical services, and more

6 Ways to Stay Healthy at a Desk Job

Work on-site in an office or from a desk at home? Here are some simple ways to improve your health while working.

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. To reduce negative effects, try some of these tips:

  • 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. Rest your eyes

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. Try looking at something at least 20 feet away for 20 seconds every 20 minutes. Other things you can try include:

  • Taking regular breaks
  • Blue-light filtering glasses
  • Adjust your display settings to be easier on your eyes
  • Go to meetings in-person

3. Take breaks

Taking breaks is a great way to improve your health. Try to get up at least every hour! It’s not hard to find an excuse to get up and move. Learn about some desk stretches you can do here or try one of the following ideas:

  • Go for a short walk during your lunch break
  • Get a drink
  • Go to the bathroom
  • Try meeting during a walk instead of in a conference room
  • 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! Try preparing to be more healthy with these tips:

  • Make a healthy meal plan
  • Bring a water bottle
  • Plan to exercise before or after work
  • Plan walking meetings

5. Organization & cleanliness

Washing your hands regularly, wiping down your desk, cleaning up your keyboard, and staying organized are all great ways to keep your desk clean! This can keep you both physically and mentally healthy. Here are some more ideas to help you out:

  • Use sanitizing wipes to clean off your desk and computer accessories once a day
  • Get rid of clutter and unneeded papers
  • Personalize your office and make it your own

6. Stay healthy away from the desk

Work can be tiring, but try to resist the urge to collapse on your couch! Make a goal to exercise 3 to 5 times a week, take a walk with your family, or go to the park! There are many ways that you can stay healthy outside of work:

  • Plan activities with family or friends
  • Exercise 3-5 times a week
  • Plan healthy meals
  • Engage in social activities
  • Relax and take care of your mental health

Why should you choose Blue Rock Medical?

  • 20 years of imaging-specialized experience
  • Most insurances are accepted
  • Save 30 - 70% compared to other facilities
  • State-of-the-art technology
  • Convenient access to fast results

Visit Blue Rock Medical today


Visit Blue Rock Medical today


3152 N University Ave, Provo, UT 84604

Phone Number


Monday - Friday

7am - 6pm