Ten Ways to Stay Healthy at Your Desk

Our workloads can leave us glued to our desks - in fact, we're sitting on average 9.3 hours per day. Frequent back pain, pounding headaches, and ongoing fatigue? These symptoms are all too common in the corporate world. Poor eating habits and repetitive sedentary behavior for a prolonged period of time can put you at a higher risk for weight gain, diabetes, and heart disease.

Although it can be difficult to maintain a healthy lifestyle when you are stuck at a desk all day, some simple changes throughout the day can make all the difference. Here are ten easy ways that you can still be productive while being happy and healthy.

Skip the elevator.
Although hopping on the elevator is habitual, starting your morning with a quick stair workout can give you that feeling of accomplishment we all need to have a great day. So unless you work on the top floor of a skyscraper, take the stairs - even if it's only for a few flights.

Eat breakfast.

Start off your day right with a big breakfast. Skipping breakfast can lead to more cravings for fatty foods and snacks throughout the day, and if paired with a sedentary lifestyle, can lead to weight gain. So make sure to load up in the morning with healthy proteins and fats like eggs, nuts, and fruits. If you tend to run late in the morning, keep a backup breakfast at your desk like a box of cereal or instant oatmeal. 

Limit your caffeine intake.

Even though it can be tempting to pour that third cup of coffee, try to substitute coffee for water. Water helps you stay fuller, making those break-room snacks easier to resist. Although if you simply need a caffeine boost, substitute your daily brew for naturally caffeinated tea. For example, green tea is loaded with antioxidants and nutrients that have proven health benefits.

Stretch!

It can be habitual to sit in the same position when you're stuck at the computer or sorting through files. Make sure to stretch out with frequent neck rolls, wrist twists, and leg extensions to keep the blood flowing throughout the day. Stretching can also help promote good posture that can decrease persistent back pain.

Get up from your desk every hour.

Try to make it a habit to get up from your desk every hour at least. Set an alarm on your computer or phone to remind yourself, or invest in a smart watch like a Fitbit that gives you an alert to get your steps. Walk to the far restroom, visit a coworker's desk, or just simply take a stroll around the office. This helps clear your head and can add productivity to each hour of work.

Walk around when you're on the phone.

Whenever you have to take a call, go mobile and walk around the office or step outside to take a call. This is an easy way to pick up extra steps to promote circulation as well as making you seem more lively on the phone. If you're stuck with a corded phone, try to stand up at least and do some calf raises by your desk.

Try at-the-desk exercises.

Although a full workout probably isn'y possible at your desk, some simple exercises can make a difference for your health in the long run. If your manager allows it, keep a resistance band at your desk. This is a versatile tool can be used both for leg and arm exercises and is much less obvious than a large exercise ball at your desk.

Change the email into a walk.

Instead of emailing a coworker an update, walk over to their desk and deliver the message personally. This gives you a reason to get up from your desk and stretch out your legs throughout the day to increase circulation. 

Use a bathroom on a different floor.

Something as simple as going to a farther away bathroom can help you live a healthier lifestyle. Just like taking a walk while you're on the phone, additional steps throughout the workday promote blood flow and burn a couple extra calories.

Switch to an adjustable desk.

If the company allows, swap your standard desk for an adjustable one. A height-adjustable desk is a great way to get more movement and boost circulation. Varying between sitting and standing has also been shown to increase productivity.