Modern working life can be fast-paced and stressful, while overwork and burnout are becoming increasingly common. One way to prevent these problems is to look after both your mental and physical health. When you work in an office and spend long hours sitting, it is particularly important to find ways to be more active and make healthy food choices. This not only helps you maintain good physical health but may also boost your productivity at work and strengthen your relationships with colleagues.
Here are 11 practical tips for staying active and making healthy food choices while working in an office:
1. Stand up regularly
Sitting for long periods is not good for anyone’s health. That is why it is important to find opportunities to stand up regularly. You could even download an app that sends you reminders.
Why not schedule walking meetings or simply hold them standing up? You can also make better use of phone calls by taking them while standing, walking or even doing a few simple stretches. You can also read the WHO recommendations on healthy physical activity here.
2. Do simple exercises
When you work in an office, finding time for an intense workout can be challenging, but even short and simple bouts of exercise can help you stay active. For example, you could go for a walk at lunchtime or after work. Take the stairs instead of the lift, make cycling motions while seated, raise your legs while sitting or standing, or do some arm exercises. These simple activities help raise your heart rate and engage your muscles. Research has even shown that short workouts like these offer real benefits!
3. Plan your meals in advance
Fast food and unhealthy snacks can be an easy trap to fall into, especially when you are busy at the office. That is why it is important to plan your meals in advance, prepare healthy food at home and/or bring it to work with you.
Choose fresh fruit and vegetables, whole grains, protein-rich foods and healthy fats such as nuts or avocado. Avoid excessive sugar!
4. Drink enough water
Drinking water is an important part of a healthy lifestyle, especially when working in an office. Drink water regularly throughout the day to stay hydrated. Keeping a water bottle on your desk will remind you to drink! It also makes it easy to keep track of how much water you actually consume at work.
According to current recommendations in Estonia, an adult may need around 1.5–2 litres of water per day, although this can vary depending on individual needs, including physical activity, weather conditions and health status. Read TAI’s advice here!
5. Plan an active lunch break or work break
Use your lunch break or another break during the working day to get active. Go for a walk at lunchtime or do a few exercises. This not only helps you stay active but also improves your mood and energy levels throughout the working day.
Consistency will certainly help you make these changes stick. Read our tips for staying consistent with exercise here!
6. Get your colleagues involved in exercise
Exercising as a team can be a great way to increase both physical activity and team spirit. Plan workouts with your colleagues, such as group walks, runs or fitness classes. This not only helps you stay active but also creates a fun and motivating environment at work. For example, you can put together a team and work towards getting into your best summer shape together in our challenge!
7. Choose healthy snacks
Snacking can be part of the working day, but make sure you choose healthy options. Keep fresh fruit and vegetables, yoghurt, nuts or cereal bars handy at the office so that you can quickly grab a healthy snack when hunger strikes.
8. Pay attention to your posture
Sitting for long periods has a negative effect on your posture. Make sure you sit upright and maintain good posture. Regularly correcting your posture helps prevent back pain and improves your overall physical condition.
9. Communicate your needs and take breaks
Do not be afraid to communicate your needs regarding physical activity and healthy food choices. Tell your employer or colleagues that you want to stay active and eat healthily, then work together to find ways to make this possible in the workplace. Take regular breaks so that you can relax and recharge, then return to work with a clear mind and renewed energy.
10. Monitor the quality of your sleep
Sleep is an important part of a healthy lifestyle and directly affects your physical and mental well-being. Try to get enough sleep so that you can remain productive and energetic during the day. Avoid too much coffee, alcohol or screen time before bed, and establish a consistent, restful sleep routine.
11. Look after your mental health
A healthy lifestyle also includes mental well-being. If working in an office leaves you feeling overwhelmed, anxious or stressed, take some time to look after yourself. Find stress-relief methods that work for you, such as meditation, breathing exercises, relaxation techniques or walks in the fresh air.
In summary, staying active and making healthy food choices in an office environment means looking after both your physical and mental health. Regular physical activity, healthy food choices, adequate water intake, good posture, exercising with colleagues, prioritising sleep quality and looking after your mental health can help prevent overwork and burnout while supporting a productive and healthy working environment.
