How To Stay Healthy If You Sit All Day At Work

How To Stay Healthy If You Sit All Day At Work

Just because you sit at a desk all day, doesn’t mean you can’t implement some healthy lifestyle changes.

By Joel

Because of the numerous reports highlighting the negative effects of sitting all day, it is possible that most people today have an idea about it. 

Long hours of sitting have been linked to joint pain, poor posture and more serious health risks, such as heart disease and type 2 diabetes. Health concerns are commonly raised by office workers, those that take more than eight hours behind their desks. 


Combined with stress, sedentary behavior and unhealthy habits, sitting for majority of the day whether at home or in a corporate cubicle could significantly affect health. 

To help reduce the health risks of sitting, here are simple ways that will not require too much time and effort to improve health and well-being while working: 

Sitting also raises your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol, which all play a role in the condition. Moving throughout the day can help even more than exercise to lower your risk of all these health problems.”

1. Fix your monitor

Jim Sheedy, director of the Vision Performance Institute at Pacific University, said the top of the computer screen should level with the eyes to be looking down about 10 degrees. 

If the screen is too low, the head will adapt and follow by pointing down, which could then cause neck and back aches. Also, try to reduce display and screen brightness to avoid dry eye syndrome.

2. Stand up! 

If sitting too long, simply stand up. A research from the University of Minnesota and the Mayo Clinic shows that standing up could increase sense of well-being and decrease fatigue and appetite. 

Sitting at a desk all day can take a toll on your entire body so it is important to walk around the office and stretch often. Try to take breaks every hour or so to remain active. Take a lap around the office while your email is loading, take a walk outside during your lunch break or walk to the bathroom. If you are drinking enough water you should be needing to go to the bathroom often!

3. Improve posture

Office-based employees are known to suffer from poor posture as they tend to crane their necks forward and closer to the screen. Such posture can cause strain on the neck and spine.  A chiropractic expert suggests to do chin retraction, an exercise done by making a double chin. This could help keep the neck and spine lined up underneath. Neck and back pain can occur when sitting in a bad position for long periods of time.

The top of your screen should be level with your eyes to make it easier for you to sit straight.  You want to sit in a chair at a height where you can sit with your shoulders pulled back and relaxed, you’re sitting up tall, and your forearms are parallel to the ground so you are not reaching for the keyword or leaning towards the screen.

4. Improve lighting 

Adding a light to the desk could help maintain healthy eyes. A desk light can help prevent glare and the Computer Vision Syndrome, which causes eye strain, eye fatigue, dry eyes, light sensitivity, blurred vision and headaches.

5. Use a plant

Be close to nature. Simply put green, leafy plants on the desk to inspire creativity and a feeling of wellness, according to experts. Plants are known to improve psychological perspective and memory.

Some plants could also help improve air quality in the office.

6. Drink more water 

Stay hydrated. Research shows that an average desk-dwelling employee is commonly deficient in water. Very often, thirst is mistaken for hunger and we incorrectly snack. Sleepiness is often cause by dehydration as well, so keep yourself well hydrated by drinking 8 to 10 glasses of water every day. 

Place one liter of water bottle near the computer screen and drink at least three times a day to stay hydrated. Proper hydration promotes cardiovascular health, keeps the body cool and improves muscles and joints. 

Bottom line:

Working 9-5 in an office job can be tiring and stressful but that does not mean that you should let your health slip. With a few small changes to your daily routine, you can easily set yourself up for success. How do you lead a healthy lifestyle while sitting in a chair 8 hours a day? I’d love to know how you stay healthy at work.

If you need to implement some simple lifestyle and work habit changes. So here’s recipe for staying in shape while working in an office. Check this ebook!

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