5 Healthy Work Habits That Offset Your Office Job

Working an office job can be very demanding and stressful. Sure, you’re sitting at a desk or cubicle and working at a computer, but nobody talks about the toll this takes on your body. While you’re making a living, most office jobs don’t allot time to move around, which could lead you to develop a series of unhealthy habits.

Her Agenda has spoken to professionals for their advice on how to offset those bad habits and alternate healthy work habits that will benefit you in the long run.

“When you pack your meals, you have more control over what you’re eating instead of relying on whatever’s quickest (which is usually not the healthiest),” said Dr. Elias Ortiz, Chief Bariatric Surgeon at Elias Ortiz & Company. “Prepping snacks like fruit, nuts, or yogurt can also help you avoid that afternoon energy crash and keep you feeling good throughout the day.”

This may seem like a no-brainer, but convenience usually isn’t healthy; things that are easily accessible like vending machines and fast food are quick go-to’s but lack the nutrients your body needs.

“Working in an office can make it difficult to get proper hydration,” said Jesse Feder, a personal trainer & Registered Dietitian and contributor to MyObesityTeam. “This can be due to there being no water refill areas or they might not be easily accessible.”

Jesse said being dehydrated can cause brain fog, low energy levels, mood swings, poor concentration, headaches, dry skin, and muscle cramps.

“One of the best ways to combat this is to bring in your own large refillable water bottle,” he said. “This way you have a good amount of water coming into work and if you can refill it you will likely not need to run back and forth often.”

Elias said it is important to prioritize rest, because constantly running on empty will catch up to you.

“Make sure you’re getting enough sleep at night and taking short breaks during the day to reset,” he said. “Even just stepping away from your screen for a few minutes can help you feel more refreshed and focused. Don’t forget to take your full lunch break as well and use the time to relax and recharge.”

“I recommend working in ‘exercise snacks’ during the day,” said Claudia Knight, Registered Dietitian and Certified Diabetes Educator. “Little bouts of movement throughout the day can add up significantly in terms of calorie expenditure, alertness, and heart rate variability. 

According to Claudia, a few examples of ‘exercise snacks’ would be taking the stairs instead of the elevator, taking a walk at lunch instead of eating at your desk, encouraging walking meetings with others in your office, and incorporating stretching breaks between meetings.

Incorporating slight changes to your daily routine can bring about rewarding results.

Just as babies need a village to grow, so do you. This doesn’t mean go befriend everyone in the office, but find a person, or a few people you can trust and be sure of.

Elias said he believes connecting with others is essential.

“It’s not unproductive to take a few minutes to chat with coworkers—socializing can actually boost your mood and overall well-being,” he said. “Having a support system at work makes the day more enjoyable and helps you feel more engaged. Even small interactions, like grabbing coffee with a colleague or checking in with a work friend, can make a big difference in how you feel.”