Healthy New Year – How to be healthier in your office job

Posted on Tuesday, January 2, 2024 by Amy TNo comments

If you’ve made a New Year resolution to be healthier, you might stumble the minute you’re back in your sedentary office job. While it’s a perfect time to embrace a healthier lifestyle, it can be tough. You’re in the office for a large part of the day so you need to think about how it factors into a healthy lifestyle.

So, let’s look at some practical tips on how you can foster a healthier environment and make positive choices for a vibrant and energised work life.

1.    Move… often!

Break the sedentary cycle by incorporating movement into your daily routine. Whether it's taking short walks during breaks, stretching at your desk, or opting for the stairs instead of the lift, prioritising movement enhances blood circulation, reduces stiffness, and boosts overall energy levels.

Combat the effects of prolonged sitting with desk exercises. Simple stretches, leg lifts, and torso twists can be discreetly done at your desk. These exercises promote flexibility but also alleviate tension.

2.    Hydrate

Water, plays a crucial role in maintaining health. Keep a water bottle at your desk and make a conscious effort to stay hydrated throughout the day. Excessive caffeine consumption – as often happens in offices – isn’t as good. Hydration not only supports bodily functions but also contributes to increased alertness and productivity.

3.    Eat mindfully

Practice mindful eating by taking the time to enjoy your meals away from your desk. Avoid rushing through lunch; instead, savour each bite. This mindful approach not only enhances your appreciation for food but also aids digestion and supports better overall health.


Ideally, bring a healthy pre-prepared lunch so you aren’t tempted by London’s fabulous array of takeout options. You’re less likely to reach for those doughnuts for Fred’s birthday, or head to the vending machine, if you’ve got a pre-prepared nutrient –rich snack you can grab, too. Healthy snacking supports sustained energy levels and helps curb unnecessary cravings.

4.    Think ergonomics

Your workspace significantly influences your physical comfort. Ensure your desk and chair are correctly positioned for your posture. Make adjustments to your computer monitor to reduce eye strain. An ergonomic workspace contributes to comfort and prevents long-term health issues. There should be someone in the office you can ask for advice about this.

5.    Give your work-life balance a health check

Striking a balance between work and personal life is crucial for overall health. Set boundaries on working hours, and avoid taking work home whenever possible. Allocating time for hobbies, family, and relaxation outside of office support jobs contributes to a healthier lifestyle. It also means you’ll have time and energy to do things like go for a healthy walk or play a game of badminton with friends.

6.    Stress management needs social connections

Work can be stressful but a good antidote to this it to cultivate positive relationships with colleagues. Social connections at work contribute to a supportive and uplifting environment. Engage in friendly conversations and support one another.

Stress management is a very personal affair too. While mindfulness works for some, others find that stressful! So learn what techniques work for you and practice them often. And don’t be afraid to reach out and ask for help.

We easily slip into unhealthy habits in office environments. For a healthier 2024, you’ll need to combat these with some healthier solutions. You’ll feel better for it!

Previous PostNext Post

No comments on "Healthy New Year – How to be healthier in your office job"