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11 Tips on How to Look and Feel Better if You Have Desk Job

    being healthy office work

    Sitting all day is one of the worst activities that can happen to us. It is one of the main reasons for obesity and several other health problems such as diabetes and high blood pressure. Plus, it also affects your mental health negatively.

    But what could we do if we have a desk job? Well, more than you think.

    I’ve been working on my PC for many years now spending at least 7 hours at my desk. And I have learned that with little changes I can do a lot for my health.

    Here I’m going to share you my tips that you can easily insert in your daily routine without disturbing your job. On top of that if you follow these suggestions you will be not only healthier but also more efficient at your work.

    Drink More Water

    Pay attention to have enough water daily. It takes nothing to put a bottle of water on your desk, and have a glass every hour.
    One reason why people feel tired is that they are dehydrated. Also, water helps to clean your body from toxins and keep your metabolism at a healthy level.

    On the other hand, keep yourself away from fizzy drinks, and other products from the shop. They are full of calories and other ingredients that just make you unhealthy.

    You may want to try green to other healthy teas if you do not like pure water, though.

    Stretching for Flexibility & Blood Circulation

    Start your day with a short 5-10 minutes stretching, and if you can afford at your workplace stretch your body a few times a day. Stretching improves your flexibility and the blood circulation in your organs and limbs. You will feel more comfortable in your body, and as a result, you may feel less stressful.

    Take Small Breaks

    I’m lucky since I’m my own boss, so I can stop whenever I want. I got used to stopping after 45-50 minutes to exercise for 5 minutes. I do a few push-ups, jumping jacks, bodyweight squats, or I do some stretches. But just a little walk will do as well.

    People usually think that an active break like this will disturb their workflow. However, the opposite is the truth. Active breaks will stimulate you to concentrate better and to get rid of procrastination.

    Also, we should not forget that if you have just 5 minutes exercising 7 times a day, that means 35 minutes training. That surely does good to your health.


    Use a Standing Desk Instead of Sitting

    Did you know that a standing desk helps to burn about 80-100 calories per a day? Plus, it keeps your body in a position that is much healthier. You do not have to use it all day long. For example, I use it just for 4 hours a day.

    Even better if you can afford an under desk treadmill. That does not mean you have to run during your work but just walk slowly. This way you can burn even more calories and be one step closer to that recommended 10 thousand steps a day that is proved to be one of the healthiest methods to keep your body healthy and fit.


    Use a Mini Cycle or Mini Elliptical

    If you are not allowed to work in a standing position, or you still prefer sitting, the mini stepper or an elliptical can be a good alternative to the treadmill.

    These are small office exercise equipment that you can easily place under your desk and to keep your legs moving. They help to keep your blood circulation at a healthy level.

    Get Enough Quality Sleep

    People usually do not care about having enough quality sleep that is about 7-8 hours a per day. Lack of sleep results in poor concentration, tiredness, and bad mood, and it is harder to handle stress as well. So, force yourself to have a sleep instead of watching rubbish on the TV or spending your nights with other wortheless activities.

    Pay Attention to What You Eat

    You are what you eat. If you stuff yourself with rubbish, do not be surprised if your body and mind do not perform as you would like. Get rid of those products and foods that are stuffed with sugar and heavy carbs making your fat.

    Prepare your foods that are packed with protein and veggies to get the daily dose of healthy nutrients. Get up a bit earlier in the morning to prepare your meals for the day or make them the evening before. I know, it is much easier to pop into a fast food restaurant and eat something, but that is the worst you can do.

    eatwell guide


    Eat Small Healthy Meals 4-5 Times a Week

    In our rushing world, people usually have just 2 or 3 meals per a day but at a substantial portion leading to those unwanted extra pounds. If you have small portions of healthy foods more times a day, your metabolism will be higher. Being hungry and starving is hurtful to your mind as well.

    Relax and Meditate Each Day for Mental Health

    To keep your mind healthy have at least 15 minutes every day to relax, meditate or do yoga. Take deep breaths and think about the beauty of your life. Try to make your mind silent. Such sort meditation can help you a lot to get rid of fears, anxiety, and stress, and you will see that you are going to be more efficient at your job as well.

    I always start my day with a short meditation right after waking up in my bed. I take deep breaths and relax my body. I give thanks for my family, my job, and my health. I also visualize myself being efficient and successful in my job.

    I can be stressed, or tired, and I can go into a meditation and it all just flows off of me. I’ll come out of it refreshed and centered and that’s how I’ll feel and it’ll carry through the day. ~ Ray Dalio business person

    Take Every Opportunity to Move For Extra Calorie Burns

    We like going everywhere by car even to the nearest shop, but with that, we miss a lot of opportunities to move. If you travel to your workplace by car, park further to walk a little bit and use the stairs instead of the elevator. Every little move you make count and add up at the end of the day.

    Have a Hobby That Makes You Excited

    Well, it does not seems to be such an important thing for most of us but it is. If you have a hobby that activity is just yours that you do for yourself and not for someone else or to earn money.

    Hence, it keeps you excited and helps to disconnect from the daily problems. That feeling certainly supports your mental health and keep your away from the boredom of the daily tasks.


    As you see it is not so hard to keep your mind and body healthy even if you spend most of your days with sitting at your desk. These are simple habits but could make huge changes in your life. You will have more vitality and energy leading to better performance at work and success. I know it because these simple habits have changed my life.

    What about you? What do you do to keep your mind and body healthy? Share with us below.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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