11 ways to stay healthy when you sit at a desk all-day
Small, specific habits for the hours between logging in and logging off: moving more, and eating and drinking better at work.
Chapter 1Move more during the workday
01
Take short breaks every hour
Long, unbroken focus is tiring. A few brief pauses through the day help you concentrate and leave you with energy to stay active.
02
Take the stairs, skip the lift
Park a few blocks away and take the longer route to your desk. On a sitting day, every extra step counts.
03
Stretch or move in place
About every 20 minutes, stand up: touch your toes, do a few squats or side stretches, or walk to a colleague’s desk and back.
04
Walk and talk
Take phone calls on your feet. Walking through calls can add 20 to 30 minutes of movement to a day.
05
Use your lunch break
Don’t eat at your workstation. Step away, then walk around the building or head outside.
06
Walk, jog or cycle to work
If the distance allows, move for part of the commute and the activity is built into the day.
07
Join work activities
If your company runs sports or activity events, sign up. Training for them gets a routine going.
Chapter 2Eat and drink well at work
08
Eat your meals on time
Block lunch in your calendar so a crowded schedule doesn’t push you into skipped meals and junk food.
09
Stay hydrated
Drink enough water through the day. A water station further from your desk is a built-in reason to walk.
10
Eat smaller meals more often
Hunger drives office snacking. Smaller, planned meals spread across the day help with energy and portions.
11
Avoid eating out
Pack lunch, even last night’s leftovers. If you do eat out, choose fresh, simpler dishes.