In college, I was an active person. It wasn’t that I worked out a lot or played sports. I did a lot of walking between walking to and from classes and my job as a waitress. Today is a different story. In the years I’ve been working at my current job, I’ve learned how very different it is working at a desk job. While I enjoy the stability, the normal schedule, the evenings and weekends off, there are downsides. Those downsides include the health detriments that come from sitting in one place 8-9 hours per day. But hey, that’s part of adulting, right? To help remedy this, today I’m sharing some tips to stay healthy at a desk job.

stay healthy at a desk job

Take Regular Breaks

Every hour, get up from your desk and move your legs. Take a walk around the office, stretch out, and get a drink of water. The important thing is just to get a little movement.

Stretch at Your Desk

While it’s important to get away from your desk once in a while, there are things you can do while you’re still sitting at your desk! You can stretch your arms and shoulders, stretch your neck, and stretch out your legs.

Take The Stairs

This one seems so obvious, but I’m willing to bet most of us skip it! I remember living on the 9th floor of a dorm building and regularly challenging myself to take the stairs. Now I work in a 4 story building and almost always take the elevator if I’m going more than one floor up! This is something I definitely need to improve on.

Change Your Work Environment

It is becoming more common for HR departments to provide special work equipment, such as standing desks, for employees who need or want it.

Work On Your Posture

Sitting at a desk all day can be hard on your body, and poor posture can make that even worse. Make sure to sit up straight. Stop hunching your shoulders and leaning back in your chair. Just these small changes can do wonders for your back!


I know that sometimes an entire afternoon will go by and I’ll realize I haven’t filled my water bottle a single time! It’s so important to remember to hydrate. Sitting at a desk all day can make it difficult to remember, though. Once you get in the habit, it’s so much easier!

Pack a Healthy Lunch

When I was in college and on my feet all day between walking to classes and waiting tables, I could easily get away with eating pizza, burgers, and any other variety of unhealthy food for lunch every day without gaining weight. Now, not so much. I have to be far more conscious of what I’m eating during the day. I know if I go out to lunch I won’t eat as healthy, so I bring my lunch almost every day.

Take Advantage of Time at Home

I know the last thing I want to do when I get home from a long day at work is to hop on the elliptical or go for a run. I really just want to lay on the couch and watch Netflix! But after sitting at a desk all day, my body needs movement. If you’re sitting all day at work, take advantage of your time at home to make up for all that sitting. It doesn’t have to be an intense workout. Some days for me it’s yoga or a long walk while I listen to a podcast.


What do you do to stay healthy while working at a desk?

How to Stay Healthy at a Desk Job | Working at a desk can make health and fitness difficult. Here are some tips for staying healthy while working at a desk job. | Career, Health, Fitness


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