Corporate employees spend a significant part of their in the office, and many people get their bellies several inches out after joining a typical office. Some simple and healthy office habits can lead to a more productive and stress-free day at the office, a calmer mind, and a healthier body. These tips are easy to implement and help uplift your health and wellness in the workplace.

Maintain Proper Posture

Sitting in an inappropriate posture for long hours can lead to neck pain, back pain, eye fatigue, imbalance weight, and low energy. Thus, it will also hamper your productivity and concentration during work. Adjust your chair to rest your back, keeping it straight and comfortable. Keep your keyboard and mouse within reach such that you don’t have to lean forward while using them.

Bring Your Own Food

If you cook your food by yourself, you have numerous healthy options. Cook yourself and bring your own food to your office, as it is multiple times healthier than packaged and processed foods. You will be saving a lot of money by cooking yourself. Eating healthy food can determine your entire day at the office and increase your energy and productivity at work. Fill your drawers with healthy snacks to munch upon in between work, such as almonds, roasted chickpeas, banana/kale chips, etc. You can also carry some fruits with you at work.

Drink Water

Whenever we talk about healthy habits, the mention of drinking water is a must since lack of water can lead to headaches, low concentration, rapid fatigue, and dizziness. You must drink about 3 to 4 liters of water every day and keep a bottle with you. According to Ayurveda, avoid drinking water atleast 25 minutes before and after your meal, as it can mess up your digestive system.

Cut Down Caffeine

We should consume tea and coffee in moderation, but office employees tend to drink tea/coffee a lot since they get it for free in their office. Excessive consumption of caffeine can lead to insomnia, restlessness, and nervousness. Thus, drink coffee or tea in moderation. 2 cups a day is enough.

Move Frequently

Don’t sit for long hours at your desk. You might look productive, but you won’t be able to hold your concentration for long. Take a short walk atleast once after about an hour. You can use the washroom or fill up your bottle. Attend your phone calls and meeting while walking around. Sitting continuously for long hours can cause severe health-related problems.

Handling Periods at the Workplace

Keep a check using a calendar. It will help you forecast your day in advance. So you can be better prepared for that day, and don’t let it affect your day and work. For instance, you can avoid wearing tight clothes, as they disturb the blood flow around the uterus, making the pain worse. We have a complete article on how to relieve period cramps fast at work; check that out.

Desktop Yoga

Desktop Yoga is a set of simple exercises to quickly release stress from your muscles while on your office chair. It is one of my favorite healthy office habits. First, turn off your monitor for a few minutes to avoid distractions. You can start with relaxing your eyes first. You can rotate your eyeballs clockwise and anticlockwise a couple of times each. Do it slowly and take your gaze to the farthest point without moving your head or neck. Keep your eyes close for a few seconds.

You can start stretching and rotating your body from the neck to different parts all the way to your feet. Start with neck rotation, followed by shoulder stretching and ballerina bend. Twist the lower back from both sides. Stretch your legs straight, and then stretch and rotate your ankles.

In the end, relax your body and sit quietly with your eyes close for 4 to 5 minutes.

You’ll enjoy your work even more after this little workout session.

Desk & Stress Relief Toy

Keep your desk clean and uncluttered so that you can work without any unnecessary distractions. Also, keep a small plant on your desk to add extra positivity to your days. You can also keep a stress relief toy handy in your drawers, like a fidget spinner, lazy bones skeleton, smiley balls, etc., so you can distract your mind for some time when needed.


Make friends in your workplace, not just colleagues. Never miss a chance to collaborate and interact with your work buddies. Having friends around will help reduce stress significantly and boost your mental health. Don’t hesitate to ask for help if you get stuck somewhere, and always be ready to help others when needed. Your friends at work can motivate you to show up to work every day with a smile.

Listen to Podcast/Music

When you are involved in repetitive work that does not require much concentration, plug in your earphones and listen to podcasts or light music. Podcasts will help you gain knowledge and remain inspired, whereas soft music, like flute and instrumental, are known to calm the mind and boost mental health.

Implementing these simple health tips for employees can help you maintain health and wellness in the workplace. Make all of these a part of your daily lifestyle, and you’ll be able to feel the difference within a week.


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