7 Ways to Stay Healthy at Work And Tools to Help

7 Ways to Stay Healthy at Work And Tools to Help


If you are a nine-to-five worker you are surely dealing with stress and hard work daily, right? There is no need to mention how much time you spend in your chair in front of the computer screen. And on top of all, you are probably not eating very healthy.

Health care, especially at work, became a very hot topic nowadays. Just take a look at how many blogs, social media Influencers and celebrities are promoting wellness and preventive health. This is certainly a good thing, but on the other hand, working hours are getting longer and staying healthy is getting (even) more difficult.

So, what can you do in order to “survive” the cubicle office life and stay healthy?

Here are 7 tips and online tools that will surely help you:

1. An apple a day…


…keeps the doctor away, that’s right. But an apple won’t help if you are eating unhealthy throughout the whole day. Since food is the main “fuel” for our body, it is essential to eat healthy as possible.


Apple - stay healthy at work

Never skip breakfast. Literally, never. And no, coffee is not a breakfast replacement. Wake up a bit earlier to have some eggs at home, or buy a smoked salmon sandwich on the way to work. These are just suggestions of course, but the idea is to have a good, rich in protein meal in the morning that will boost your productivity throughout the day. The easiest way to make sure you are going to have proper, healthy meals the whole week is to plan them out in advance.

Nutrino- stay healthy at work

OFFICE HACK: No ideas what to cook? Try out Nutrino, a great app that builds a personalized menu for you, taking into consideration how many calories you should be eating each day to reach your goal.


2. Don’t underestimate (the power of) snacks!


To optimize your daily energy make snacks your best friend…but healthy ones. Yes, by “snacks” we certainly don’t mean chips and salsa. Ah, but it is so tempting to reach out to that vending machine when your blood sugar drops and it is still not even close to lunchtime. No ideas which snacks to take? Check out the tip below.

OFFICE HACK: Have you already tried ordering from SnackNation? You can get regular shipments of healthy, cheap and tasty snacks delivered right to your office. This way you save both: time and money. Really a good (and healthy) choice!


Snack Nation - stay healthy at work


3.  Fight those germs.


During the busy working day it is completely understandable that you might not always have a chance to wash your hands after sneezing or coughing. Not to mention that your work desk is basically a paradise for all those germs. That’s why you should make it a habit to use a hand sanitizer from time to time.

Of course, a sanitizer is not a replacement for washing your hands before having lunch, but since the amount of germs in the office is huge, an extra “weapon” against them will certainly come in handy.



Sanitizing wipes and sprays will also help you to keep your working desk surface clean and disinfected.

OFFICE HACK: Not a fan of grocery store sanitizers? Try a DIY “germ-killer”!


4. Opt for water and limit caffeine intake.


In order to be more productive, staying hydrated is essential. Water is your best friend when it comes to being refreshed and thinking with a clear mind. However, many studies have proven that office workers lack in body hydration. Don’t be one of them!

Keep a large bottle near your desk and make it a habit to drink a glass of water every hour. The goal is to drink the whole bottle by the end of the working day. Try having a glass or two every hour and you’ll be fresh all day!


Coffee is an instant boost of energy, that’ right. However, you should limit your caffeine intake to one or two coffee cups a day. If you are a “but first coffee” person this might be hard, but try drinking green tea at least in the morning. It will help you to to feel awake and it is good for your diet. Don’t like the taste? Well, you can always add some lemon and honey.

OFFICE HACK: Why don’t you try homemade energy water? By mixing lemon, honey, ginger and mint with plain water you’ll end up drinking much more that just one bottle! There is even a gadget that will remind you to drink enough water during the day – Ulla. How cool is that, right?


ulla- stay healthy at work



5. Take breaks (you deserve them!)


No matter how busy your daily schedule is, breaks are essential to be more productive and to stay healthy. Try to take a walk from time to time or just stand up and move a bit from your computer screen. Answering that email can wait a couple of minutes!

Breaks combined with vitamin D are a perfect combo to stay fresh. So, try to go outside whenever possible and enjoy the sunny weather! You’ll be surprised how effective the rest of your day is going to be.


fitbit- stay healthy at work



OFFICE HACK: If the weather conditions aren’t good enough to go outside (or you have a nagging boss) try to find a place where you can meditate for a couple of minutes. Meeting rooms are perfect for this matter. Also, if you check out Fitbit, you can find a stylish accessory that will unlock the power of the heart rate! Track health and manage stress with a nice looking bracelet or a wrist watch.


6.His majesty – stress.


Stress. Doesn’t even need to be explained because surely you are dealing with it on a daily basis.

The problem is how to manage it properly?

Well, this is a much greater issue than just reading our quick  tips, but hey, an occasional spa or after work drinks with your squad will help you to feel relaxed. Try to make a list (the longer the better) of things that make you feel calm and be creative by including them into your daily activities. For example, if you enjoy reading a book, go through a chapter or two while driving in a taxi or eating lunch.



OFFICE HACK: Play some relaxing music from Soundcloud and listen to it whenever possible. Music can make reading an “angry” email much easier.


7.Get yourself some inspiration.


Inspiration isn’t a thing you can “get”, but one thing you can do is to get surrounded with inspirational quotes and photos. That way you’ll always have in mind that you need to keep moving forward and try to achieve your goals.

When mentioning goals, why don’t you make a list of your most desired ones and keep them near your computer. Whenever you feel like quitting, or you just have to deal with an annoying client, take a look at your goals and wishes. Even though this tactic does sound a bit too simple, or childish, it really works. No harm in trying at least.

OFFICE HACK: Instagram and Pinterest  are full of quotes and pics to inspire you! Whether you find motivation in religious sayings or just rich lifestyle pics – social media have the right profile for you to follow! Install Daily Quote and your phone will remind you of how beautiful life is by sending you quote-of-the-day notifications.


inspo quotes- stay healthy at work


Make you own checklist of things you need to do in order to stay healthy at work and don’t think of excuses to avoid them! Health is your biggest treasure, always remember that.


This post is part of our contributor series. It is written and published independently of TNW.

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