Health Tips for Office Workers


No matter how robust your office’s wellness program is, it still takes personal dedication to maintain a healthy lifestyle at work. These health tips can help you beat fatigue, eat better and move more during your workday.

Pack a healthy lunch to fight off work fatigue

When you consume healthy foods, you offer your body and brain the nutrients needed for productivity. Packing your portion-controlled lunch can ensure you don’t reach for unhealthy foods at a food stand, restaurant or in the break room.

With a little planning, you can also keep healthy snacks available for when you feel a productivity lull. Consider bringing a week’s supply of these healthy snacks to work every Monday:

  • Fresh fruit
  • Nuts
  • Protein bars

You may not be able to avoid the break room entirely, since regularly refilling your water bottle is essential to good health. But knowing you have a healthy snack in your office may make it easier to avoid sugary or fatty snacks that are frequently available in a break room.

Boost workplace wellness through movement

Sitting less and moving more improves your well-being. It also improves brain function and mental health so that you can be more productive at work. Find opportunities for short breaks throughout the day and try to squeeze in a brisk 15-minute walk. For example, if you packed your lunch, you can use the time you saved waiting in line at a food stand to get closer to your goal of 10,000 steps.

Other ways to incorporate movement into your busy day include:

  • Choosing the stairs over the elevator
  • Finding videos of exercises that you can do at your desk, such as chair yoga
  • Setting a reminder to step away from your computer screen to do a lap around the office each hour
  • Using a standing desk — those who swap sitting for standing burn more calories

Consider office ergonomics for better workplace health

Eyestrain and neck or shoulder tension are common concerns for office workers. If you spend a lot of time staring at a computer screen or talking on the phone, it’s important to make the right adjustments. Ask your employer if they have an ergonomic specialist who can:

  • Ensure the correct positioning of your computer screen and keyboard
  • Provide a headset, so your head isn’t turned to the side when talking on the phone
  • Position your computer screen at a safe distance to minimize eyestrain

Talk with your primary care provider if you need help achieving workplace wellness. You can also visit view tips for office ergonomics from the Environmental Health and Safety team at UCLA Health.