7 Strategies to Being Healthy When Working a Desk Job

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In the modern world, many of us find ourselves anchored to a desk for the majority of our working hours. This sedentary lifestyle can lead to a variety of health issues, from obesity to musculoskeletal disorders. However, maintaining a healthy lifestyle while working a desk job is not impossible. Here are seven key strategies to help you stay fit and healthy even when your job requires hours of sitting.

1. Get More Movement Throughout the Day

Our bodies were designed for movement, and staying active is essential to our health. Try to incorporate regular movement into your routine by taking short breaks every hour to stand, stretch, or walk around. These micro-breaks can enhance your focus, alleviate muscle tension, and boost your metabolism.

2. Create an Ergonomic Work Station

An ergonomic workstation can greatly reduce the risk of developing musculoskeletal problems. This includes a chair with good lumbar support, a desk at elbow height, and a monitor placed at eye level to reduce neck strain. Also, ensure that your mouse and keyboard are positioned so that your arms and wrists are in a natural and relaxed position.

3. Work on Your Upper Body Posture

Good posture isn’t just about standing tall; it’s also about how you sit. Slouching at your desk can lead to back, neck, and shoulder pain. Aim for an “open” posture with your chest forward, shoulders back, and a neutral spine. Using tools like posture correctors or lumbar rolls can remind you to maintain this position.

4. Work on Your Lower Body Mobility

Sitting for prolonged periods can tighten your hip flexors and hamstrings, leading to lower back pain. Incorporating lower body stretches into your daily routine can help maintain your mobility and counteract these issues. Stretches targeting your glutes, hamstrings, and hip flexors can be easily done even at your desk.

5. Be Mindful of How Much Snacking You Do at the Office

Snacks can be a sneaky source of extra calories. Aim to eat balanced meals that will keep you satiated, and if you must snack, choose healthier options like fruits, vegetables, or nuts. Avoid mindless eating by portioning out your snacks instead of eating directly from the package.

6. Try to Limit Your Screen Time

Prolonged screen time can cause eye strain, headaches, and sleep problems. Practice the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. This can help reset your eyes and reduce fatigue. Additionally, consider using blue light filters on your devices.

7. Set Healthy Work Boundaries and Leave Work at Work

Mental health is just as important as physical health. Avoid burnout by setting boundaries on your work hours and ensuring you have time to relax and recharge. Resist the temptation to check emails outside work hours, and engage in activities that help you decompress, like reading, meditating, or spending time with loved ones.

With these seven strategies, you can ensure that your desk job doesn’t dictate your health. Remember, small steps can lead to significant changes over time. Prioritize your health and well-being, because you are your most valuable asset.