7 Daily Healthy Habits to Practice at Work

7 Daily Healthy Habits to Practice at WorkWe spend many of our hours at the workplace. If you are planning to lead a healthy lifestyle, developing healthy habits around the office is a fundamental piece of the puzzle. Unfortunately, the workplace tends to be our most significant impediment to leading a healthy lifestyle.

Thankfully, you can make small changes in the work environment to have a stronger body, mind, and spirit. No need for drastic changes, these five tips will do.


  • Replace the candies with nuts and fruits

You may have already resolved to avoid the 2 p.m. round of snacks and candy, but after a stressful morning and the engaging meetings, you were unable to resist. You are too fatigued, and you have no option but to replenish your energy.

Rather than fighting with the urge to eat a snack in the office, you can replace the candy bowl with a nuts and fruits bowl. When you feel tired, and you are unable to resist eating, you will reach out for a fruit instead of a calorie-packed cookie.

Snacking on nuts and fruits is beneficial as it provides your body with an assortment of nutrients, vitamins, and minerals. The healthy bites will also give you the energy you require to get through the day.


  • Have a loyal relationship with water

However straightforward this might seem, a large percentage of men and women working in offices are not adequately hydrated. Water is one of the major pillars of a healthy lifestyle, so, failing to take enough could affect your health considerably. Proper hydration breeds positivity in all life aspects. It also keeps you energized and motivated for the day.

If you are continually experiencing random headaches, afternoon hunger cravings, and feelings of haziness, you might be dehydrated. Staying hydrated enhances your mood, energy levels, brain functioning and rate of weight loss.


  • Practice proper posture

The importance of sitting upright cannot be undermined, as it plays a significant role in the quality of your work day. If you maintain a less than ideal posture, you are bound to experience reduced lung functioning, low mood and less supply of oxygen to your brain.

If your brain does not receive the amount of oxygen necessary for its optimal operation, it will perform slower than it should, leading to poor performance at work, neck pains and GI issues.

When you pay attention to your posture, you will have increased energy levels, high confidence levels, and reduced stress. All this amounts to more productivity at work.


  • Use natural supplements

Whether you are getting started at your career or business, and are aiming at reaching the stars, you need an edge. The importance of working out, eating well and having enough sleep cannot be underestimated. However, if you want to have increased energy levels and more motivation, you should consider taking natural supplements or nootropics.


Here are some supplements you can try:

  • Asian ginseng

It boosts mood and energy. If you are buying a product containing this herb, make sure you go for one with fewer filler ingredients and more of the active ingredient.

  • Caffeine

It boosts your metabolism and makes you mentally and physically energized. You can opt for natural sources like tea or supplements.

  • Vitamin B12

Your internal energy production is not at its best without this.

  • Guarana

The herb contains caffeine. Research has proven that it helps with mental strain. However, avoid overusing it.


  • Stand and stretch frequently

Productivity is a bone of contention in most companies, making it hard for employees to step away from the computer. However, your body needs to recharge. Sitting at your desk for prolonged periods will cause you to become sedentary, which could increase your risk for heart diseases, diabetes and back pain.

A simple way to handle this is to stand for five minutes after every hour. The break is relatively short, but its benefits to your body are tremendous. It helps your neck, back, hips and shoulders. There’s a lot you can do during the break, such as using a lacrosse ball to release the tension on your feet and doing random stretches.


  • Include positive elements in your office

If you are going through a busy or stressful day, using positive imagery elements will help turn a potentially stressful environment into a peaceful one. You can improve your office space by adding positive affirmations. Sticky notes with motivational quotes can do the magic. You can also print out a message and stick the paper on your desk or wall. The positive notes will keep you on track and ensure you continue growing.


  • Communicate when you can’t handle the workload and delegate

Another healthy habit to practice at work is communicating when the workload is overwhelming and delegate if you can. Probably you just acquired a new client, or you have been promoted, and the workload is exceeding your regular capabilities. If you this happens, communicate to your colleagues about what you are experiencing. Explain that you cannot handle everything and you need help.

If you are a boss, consider delegating work to your juniors, but make sure you do not make the workload too much for them. Although most managers have the feeling of pride and responsibility when they undertake tasks on their own, it is better to assign the work to people you trust.

Learning to handle work that is within your capacity does not only enhance the company’s productivity, but it also makes you industrious.  Taking more tasks than you are capable of doing will drain your energy levels and make you lead an unhealthy lifestyle.


You do not have to sacrifice your health to have a successful career or business. All it takes is a bit or prioritization and commitment to the small things that make life exciting and those that boost your productivity. If you feel swallowed up by work or if you are ever fatigued, it’s time to consider making these small yet useful changes to your work routine. And yes, you can practice healthy habits at work without compromising your productivity.


About the author: Annabelle Carter Short writes for several health and fitness publications with a specific interest in brain health. She also works with few organizations to provide families with the best resources for raising and educating a special needs child. When not working, she’s spending time with her family or putting pen to paper for her own personal pursuits. Annabelle is a mother and she loves sewing and making crafts with her child.


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