How to Counteract Your Desk Job

January 12, 2015 • Rehack Team


The working world can put a strain on anyone regardless of your occupation. Daily stresses can make you forget to properly take care of yourself, especially when you’re busy working at a desk all day long.

Here are some tips you can follow to stay healthy and get the job done right.

Getting Up and Moving Around

One of the worst things you can do is sit at your desk all day without taking some kind of break. If you don’t, it will only cause physical defects in the long run.

You should get up from your desk once every hour at the minimum, even if all you’re doing is going to the bathroom.

It will give you a break from staring at a computer screen, and it will also make you feel better.

When you go to get food for lunch, walk instead of driving somewhere. It might not seem like much, but whenever you have a chance to get up from your desk, you should take advantage of the opportunity.

If you’re worried about how often to take a break, set an alarm on your phone to go off at the same time each hour to remind you. It’s important to take a break, even if the most you have time for is stretching at your desk.

Sitting Properly

When you have a desk job, you already know you spend a lot of time there. So, when you aren’t taking a few moments to walk around, you can still avoid health problems by being mindful of how you sit at your desk.

For one thing, you want to watch your posture. You don’t want to be continually slumped over, which will negatively affect your shoulder muscles. Practicing ergonomics will be beneficial to you and your body.

Turn your head side to side every so often to keep your neck muscles loose, and adjust your computer so you aren’t craning your neck to see what you’re doing. Position your keyboard so you don’t have to bend your wrists too much. Take a few moments and stretch.

These are just a few ways you can make it through the workday and not go home with tightness throughout your body.

Remembering Essential Nutrients

One of the most important things you need to remember, especially when you’re having a really busy day, is to eat.

To start, make sure you eat breakfast because you need fuel to start your day. When it comes to meals, the time between breakfast and dinner is the longest. You shouldn’t deprive your body even further by waiting until lunch to eat.

If you get hungry easily or you simply have a high metabolism, take some kind of breakfast bar with you and have a mid-morning snack. It will also give you some added fuel to be productive while on the job.

When you eat breakfast, you are also less likely to overeat later on. This is something you will appreciate if you are working to maintain a healthy weight.

You should also keep yourself hydrated. If you aren’t able to leave your desk too often, it’s good to keep a bottle of water with you. It will help keep you mentally alert as well.

If you’re concerned with getting the proper meal for lunch, bring your own. You’ll have a say in what you eat, so you’ll already know how many calories you’re taking in and how healthy you’ll be eating.

Doing What’s Best For You

Having a desk job can take a toll on your health if you don’t take care of yourself. Remember to take breaks and eat healthily, and you’ll find you’re more productive.