5 Simple Tips to Stay Healthy at Work

by Paul Joseph

Co-founder of Health and Fitness Travel

Welcome to the world of work; deadlines, meetings, emails and calls. I'm a very physically active person but with my busy schedule it is difficult at times to stick to healthy choices. I find it hard to keep to regular eating times when working long days and usually opt for something quick to eat at my desk. Sometimes I have skipped lunch altogether just so that I can finish a task that needs my full attention which is not good. This only slows down my concentration and productivity levels. Furthermore, my random eating habits do not help when I'm trying to maintain my healthy lifestyle.

Finding the right work and life balance shouldn't be a challenge. Since we spend up to 40 hours a week in the workplace, I thought of sharing 5 simple tips for staying healthy at work, by maintaining good habits through nutrition, fitness and sleep.

1. Eat a well-balanced lunch.

I find that the best way to control what I eat at work is to make a pre-packed healthy lunch, but if you have an early start or are in a rush then make sure you choose healthy and light options on the go. Snacking is my biggest weakness, especially when colleagues bring in delicious food to share, making it even harder to resist! Keep on top of snacking by bringing in small snacks like nuts, seeds, and fruit to keep hunger away. Oat cakes can also be delicious.

2. Exercise regularly.

Give yourself a boost of energy by finding ways to keep active during your day. Get your dose of daily exercise, whether it's cycling to and from work, taking a walk around the park or making use of the local gym with a short workout session. You'll raise your heart rate, release endorphins and burn off those unwanted calories.

3. Drink plenty of water.

Ensure you drink lots of water to keep yourself well hydrated at work. Switch your morning coffee for a glass of water or herbal tea to keep you healthy and focused for prolonged periods. Drinking lots of water will also help you fend off those unhealthy snack temptations.

4. Get enough sleep.

Do you have trouble sleeping at night or wake up in the mornings unrested? This is a common problem for many but the solution is easy; go to bed earlier! The hours before midnight are far more valuable for rejuvenation than those after midnight as one hour of sleep before is worth two after. By having a regular sleeping pattern you can control your body clock helping to boost your memory, concentration and well-being. When you go to bed, put your mobile phone and laptop away and make sure your bedroom is clean and tidy for a good night's sleep.

5. Keep a clean desk.

I've seen my share of messy desks and offices to know how important it is to keep your work area tidy. It's a good idea to clean your desk and de-clutter every day either before or after work. Also, to maintain your well-being at work it is important to have a healthy break away, therefore go on a healthy holiday such as a spa break or yoga retreat once or twice a year, to de-stress and boost your overall well-being.


By following my simple tips you will be able to achieve a good balance between staying healthy and being able to focus on your work.