5 Ways to Stay Healthy at your Desk Job

I hope you’re all having a good start to this week! I can’t believe it’s already November. But I’m super excited for the holiday season – bring on Thanksgiving and Christmas! I know it’s ridiculously early, but I saw 2 Christmas commercials on TV this morning, and I didn’t hate it.

This weekend I was doing some thinking about my daily routines. My day-to-day generally consists of me working at my computer and moving between my desk and conference rooms for the occasional meeting. So at the end of particularly inactive days, it’s no surprise when I go home just feeling a bit blah.

I’ll be the first to admit that I have to get more mobile during the day, so I thought I would come up with some easy ways to stay healthy at work. If this is something you struggle with as well, I challenge you to try to incorporate some of these tips along with me!

5 ways to stay healthy at your desk job: 

  • Keep movin’ outside of work – after a long day of staying seated, pretty much the last thing I want to do when I leave the office is go for a run or any sort of workout. However, moving my butt from my office chair to my couch isn’t going to do anyone any favors. So each day I try to use my free time before or after work to get in some sort of workout. Try to get in at least 30 minutes of exercise a day, even if it’s a light walk!


  • Take the stairs – so working on the 21st floor, I don’t really have the option of taking the stairs up to my office. However, I do come across other instances throughout the day where I choose the stairs. For example, I live on a 4th floor walk-up so I don’t have many options there, but other times I do consciously make the effort to take the stairs out of the subway station, or avoid the escalator when I’m heading out for lunch.
  • Eat a healthy lunch – pack your lunch in the morning or plan out your lunch choices ahead of time. This way, you’ll be more likely to pack healthy or find smart takeout options. If you have a healthy, protein packed lunch you’ll likely be much more alert and productive in the afternoon, instead of wanting to crawl under your desk for an afternoon nap if you used lunch as an opportunity to eat all the carbs.


  • Take a break – taking a break can not only benefit your physical well-being, but your mental health as well. We all have points in the day when we start to get overwhelmed or tired or antsy and just need to turn away from work for a few minutes. It’s easy to just stay at your computer and browse the internet or go through your Instagram photos, but try taking this time to get up and take a short walk outside for 10 or 15 minutes. You’ll come back feeling more refreshed and productive, plus you got to move your legs a bit!
  • Drink your water – it’s so easy to forget to drink water when you have a busy day, but that’s no excuse! You’ll keep your body rejuvenated if you hydrate throughout the day, plus whenever you get up to refill your water bottle or go to the bathroom, you get a mini break! Check out my blog post from the other day for 5 tips and tricks to drink more water 🙂

And a bonus sixth tip:

  • Stretch at your desk – keeping it real, I am horrible at stretching. I just don’t do it, and that could be one of the reasons that I’m almost comically inflexible.


Doing a few stretches throughout the day can really help ease tension and avoid minor aches and pains. Try stretching out your neck, arms, shoulders, and even legs next time you find yourself tensing up!


How About You?
I hope this helps! What are your tricks for staying active and healthy throughout the work day?

3 thoughts on “5 Ways to Stay Healthy at your Desk Job

  1. Not working! I love the life of a Princess, but I still try and keep moving. I use a FitBit to track my steps each day and try and get as close to 10,000 within a few hours of being up.

    Liked by 1 person

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