We’ve all heard countless tips on staying healthy—things you can do at home or various routines to follow. But what we often overlook is that a significant portion of our time is spent outside the home, especially at work.
Corporate life often puts us under immense stress due to multitasking, performance pressure, long desk hours, and sometimes the absence of clear time limits. We find ourselves trapped in this endless cycle, which not only affects our mental well-being but also leads to various health issues caused by stress.
Today, let’s talk about some basic steps we can take at our workplace to maintain good health. After all, health isn’t just about a quick workout session or a one-time effort; it’s about cultivating overall healthy habits in every aspect of life.
This post isn’t coming from an expert but is a mix of some research and my own experiences. So, let’s explore simple and practical things you can do at work to stay healthy and feel your best.
Avoid Sugar:
I’ve noticed that in the office, we tend to consume a lot of sugar—especially when we proudly call ourselves “chai lovers.” Add to that the sweet snacks like biscuits, cakes, chocolates, or even chips that often accompany our tea breaks.
While it’s okay to indulge occasionally, cutting down on sugar is essential, especially when paired with a sedentary desk job. Reducing sugar not only helps maintain a healthy weight but also keeps energy levels stable throughout the day. A small effort here can make a big difference to your overall health!
Drink Enough Water:
It’s simple, free, and available in almost every office, yet most of us fail to drink enough water during the day. Why? Because we’re always busy—chasing deadlines, attending meetings, or juggling multiple tasks. I’ve noticed that people often consume more coffee, tea, or even junk food during work hours, but when it comes to water, they either forget or admit, “Oh, I didn’t drink water at all today!”
I don’t need to list the benefits of drinking water—we all know them well. What we need to do is pay attention to our water intake because this basic habit has a huge impact on our health.
Personally, I’ve found a small trick that works for me. I keep a mug at my desk, fill it up, and drink water from it regularly. For some reason, I drink very little water directly from a bottle, so this mug habit works wonders. Plus, when the mug is empty, it’s visually obvious, which motivates me to get up, refill it, and drink again. This cycle keeps me hydrated throughout the day without much effort.
A small change, but it makes a big difference!
One Fruit a Day: Your Shortcut to a Healthier You:
Make it a non-negotiable rule in your daily life to eat at least one fruit—whether it’s something seasonal or budget-friendly. This simple habit can easily be incorporated into your workplace routine.
We often find it socially acceptable, even “cool,” when someone eat snacks like chips, cakes, biscuits, or sips of cold drinks.
Why not replace these unhealthy options with nutritious choices like fruits and dry fruits?
Think bananas, apples, guavas, almonds, walnuts, or makhana (fox nuts).
This small change offers two major benefits:
You’ll cut down on unnecessary junk food.
You’ll fuel your body with healthy nutrients, which can significantly boost your overall well-being.
It’s a simple swap that can make a big impact on your health in the long run!
Emotional Eating:
We often eat not out of hunger but because of our emotions. When we’re stressed or overwhelmed with work, our brain craves comfort, seeking food that provides pleasure rather than nutrition. However, if we’re mindful of our choices, this habit can be managed effectively.
Sometimes, our food decisions are influenced by our social circles. For instance, “My friends plan pizza nights almost every evening, and I end up joining them.” While this is common, it’s important to step back and make decisions that prioritize your health over momentary indulgence. Recognizing this pattern is the first step towards healthier eating habits.
Build Your Tribe at Work:
We spend around 8–10 hours, sometimes even more, at work. As humans, we naturally crave a sense of belonging—a tribe or a family. In our personal lives, we have friends, family, or mentors who make us feel supported and at ease. Spending time with them reduces stress and lifts our spirits.
But what about the workplace? Often, it’s filled with competition, gossip, and everyone trying to secure their spot. Imagine living with a family where members constantly compete with you, point out your mistakes without offering help, or prioritize self-interest over teamwork. It wouldn’t feel good, right?
The same principle applies to work. To create a healthier work culture, start being the change you want to see. Offer help, ask for help, and focus on building a supportive group or “tribe” that values collaboration over gossip and positivity over negativity.
When you succeed in creating such an environment, work becomes less stressful and more fulfilling, paving the way for a healthier and happier work life.
Take a Walk and Soak in Some Sunlight:
Ah, the desk job life! Sitting all day, glued to your workstation. I’ve noticed some people develop a habit of complaining about their desk job, yet they don’t move an inch—not even to grab their tea, which they order right to their desk.
If you stay seated for extended periods, you not only risk developing health issues but also reinforce unhealthy habits. Taking a 1-2 minute break for a short walk can make a world of difference. And no, I’m not talking about the “smoke break walks”—this isn’t an excuse for unhealthy habits!
Most of us work in enclosed spaces with limited sunlight exposure. But our bodies need sunlight to stay healthy. So, why not step outside, even if it’s just to catch a few rays? It costs nothing, boosts your health, and gives your mind a refreshing break. Small habits like these can lead to noticeable improvements over time!
Your Work is Not Your Identity:
Last but not least,
Remember, we all have a finite time on this planet. One day, we’ll leave, and after a while, no one will remember whether you were the best at your job or not. Someone else will eventually take your place. This is a reminder that you are not your work.
We often stress ourselves out at work—caught in a loop of anxiety because of someone else’s actions or our fear of not being good enough or losing our job. But stress, beyond a healthy amount, doesn’t solve anything. In fact, it only adds to the problem.
Don’t let work consume your entire life. Avoid taking it so seriously that you have no time left for your family, friends, or the things you truly love. Enjoy your work, learn from it, and give it your best, but don’t let it define your existence.
As the saying goes, “Karma karo, phal ki chinta mat karo”—do your work sincerely, and the results will follow. And even if they don’t, the learning itself is the reward.
Hope you enjoyed this article! If you have any small yet impactful ideas that can help improve our health at work, feel free to share them in the comments. Thank you!