Top 10 health tips for office workers

For someone who loves to be outside, and especially in summer, why wouldn’t you like to work outside?!

But for all those people that don’t have the luxury of an outdoor job, I have devised some tips for you on how to make sure you stay as fit and healthy and energetic as you can be. I have been on the other side – I did used to have a 5 days a week, 8-5pm desk job, but after a career change 5 years ago, I now LOVE what I do!

For those of you that are stuck behind a desk (even if you love your job), here are a few health tips for office workers you can do to stay fit and healthy, while also making sure you have lots of energy throughout the day and are not tempted to have that 3pm nap underneath your desk or go for that 3pm sugar hit!

Exercise in the mornings – this will will pump you full of energy ready for the day – more on this here http://www.blueskyfitness.com.au/when-is-the-best-time-to-exercise/
Get up from your desk every 45mins or so, walk around, grab some water, go to the loo or just stand up and have a stretch!
Get outside at lunch time – eat your lunch outside, or just go for a walk and get a bit of fresh air
Take your own lunch (save money) and eat healthy, at least you know it is fresh and what has been put in it. Then just try and get away from your desk to eat it – even if it’s for 20-30mins, you will feel recharged and be more productive throughout the afternoon.
Go chat to people, rather than email – unless you don’t really want to talk to them!
If you work in a tall building, take the stairs, not the lift! Why not, great cardio workout, great for the legs – might make you a little sweaty, so why not do it on your way home, go down the stairs, then up and then down again – repeat it as many times as you can – always challenging yourself! If you have a shower at work, do it before work or during your lunch break instead!
Ride to work if you can, even if it’s once a week or if you happen to live close to work, walk or run, rather than drive
If you are not a morning exercise person, why not organise a lunch time workout session, or an evening workout session with a Personal Trainer – if you are Melbourne based, visit my website www.blueskyfitness.com.au
Don’t forget to eat breakfast, it will set you up for the day – just make sure it’s nutritious
Limit the amount of coffee you have each day. Ideally none, but if you REALLY need to, limit it to 1 coffee a day, black is best!

125 Comments

- - almolony said
  - 29 Apr 2013
    7:33 pm
Working in an office I find it really hard to exercise before or after work, so might have to think about a walk/run at lunchtime.

- - charbell said
  - 29 Apr 2013
    7:21 pm
Great tips… I constantly drink water all day which forces me to get up and go to the toilet regularly!

- - missyboo9 said
  - 29 Apr 2013
    4:45 pm
Its so hard to get out of my office. one of the ‘joys’ of being a manager.

- - moocowmel said
  - 29 Apr 2013
    4:36 pm
Making your own lunch is so much cheaper. I always felt temped to buy fast food when I didn’t take lunch, even if I told myself I would only get a salad!

- - beckyjco said
  - 29 Apr 2013
    4:14 pm
I just love reading Chelsea’s pieces. Always a rewarding read, I take something from every single one.

- - emmzy said
  - 29 Apr 2013
    4:05 pm
leaving the desk for lunch – that’s what I need to do

- - adriannia said
  - 29 Apr 2013
    1:39 pm
I’m glad too ant I never had an office job!!

- - traceyi said
  - 29 Apr 2013
    1:36 pm
I’m so glad I have never had an ‘office’ job. I couldn’t stand the constant AC. No wonder people get sick

- - mishmumof3 said
  - 29 Apr 2013
    12:54 pm
Wow, so many things you have listed above we are not doing in our office. Sometimes it seems that leaving the desk can be a major challenge…even just to eat lunch!

- - moonstone said
  - 29 Apr 2013
    12:33 pm
What amazing advice!! I love the exercise in the morning tip and walking to other workers instead of emailing 🙂

- - curlytops said
  - 29 Apr 2013
    12:18 pm
Some good points and going outside at lunch time is good for vitamin D too!

- - joburkey said
  - 29 Apr 2013
    12:05 pm
I also printed out pages from the WorkSafe office book, it has some movement exercises you should do also in the office. It at least gets you moving, even though sometimes people think you are a bit crazy. My husband also prints to the furtherest printer and briskly walks over there and back.
Another one is to always have warm water, then you always need to go back to top it up.

- - sapshu936 said
  - 29 Apr 2013
    11:36 am
great article- thanks for sharing…..a good breakfast is really good for everyone…

- - fengari said
  - 29 Apr 2013
    11:31 am
Getting outside at lunch time is the best advice – there’s nothing better than some natural sunshine and fresh air!

- - lily1 said
  - 29 Apr 2013
    11:18 am
great tips for people who works in offices!

- - rwarner said
  - 29 Apr 2013
    11:01 am
Great tips – they are the tips that all your OHS reps give you but to be reminded in order to actually follow through is useful.

- - snoopy said
  - 29 Apr 2013
    10:32 am
Exercise balls or those ergonomic type chairs are a great idea if you are sitting for long periods as they are great for your back.

- - addylou said
  - 29 Apr 2013
    10:28 am
I don’t work, but I sit at home and study, and I get up a lot cause I don’t like sitting in the same spot for too long

- - downunderr said
  - 29 Apr 2013
    10:09 am
There always lots of office tips what bout tips for other proffessions

- - sallty said
  - 29 Apr 2013
    10:08 am
My workplace is really good this way. My boss built us showers and a change room with his own hands so we could freshen up after running or cycling to work and/or working out in our lunch break. Its a really happy, healthy work environment and I love it.