How To Stay Healthy When You Work Full Time

Updated: Nov 19, 2020

Spending all day in an office is not good for us. We develop back pains from sitting for so long and we strain our eyes because we stare at screens non-stop. On top of that, who can resist the cookies our colleagues leave in the staff canteen? Staying healthy when you work full time can be a real struggle but it is far from impossible. You need to manage your time well and you need to make sure your will power is made of cast iron.

Are you ready to transform your working life? Here’s how you do it.

Get Eight Hours of Sleep

Ok, this is an easy one. We all love sleeping, right? Sleep is really important as it is during this time that your body heals itself. If you deprive yourself of sleep, you increase your chances of both physical and mental degradation. When we sleep for eight hours each night we wake up feeling energised because our bodies have had enough time to recover from the previous day. It is tempting to stay up all night watching Netflix or drinking with friends, but if you want to be the healthiest version of you, set yourself a strict bedtime every night.

Avoid Snacking

A lot of us eat out of sheer boredom and nowhere is this more prevalent than in the office. It is so easy to mindlessly munch through a bag of crisps or packet of sweets while we sit at our desk but these are fatal errors. Stick to your three square meals each day and your body will thank you for it. And yes, that also means avoiding Susan from HR’s homemade brownies. If you desperately need a little something to get you through the day, consider nuts or carrots.

Eat a Big Breakfast

You’ve heard it time and time again: breakfast is the most important meal of the day. People who skip breakfast end up over-eating later in the day and have less productive mornings. Get up early and make yourself eggs, porridge, a smoothie, or toast smothered in peanut butter. Pack your breakfast with protein and carbs and you will feel full until lunch time. This not only gives you the energy you need for a great morning, but it stops you from snacking.

Make Time For the Gym

When you spend 8+ hours in the office every day, the last thing you want to do afterwards is go to the gym. But, exercise is really important and 30 minutes is all it takes to feel good. If you are a morning person, go before work. If you work near a gym then sneak away at lunchtime. If neither of these work for you, try and squeeze in a session after work. It doesn’t matter when you do it, so long as you do it.

Walk Around the Office

Sitting for prolonged periods of time can wreak havoc on your body and posture. It increases your risk of heart disease, obesity, and depression. Basically, sitting is the new smoking. To keep the blood circulating properly, you should get up from your desk and walk around every hour. You could even do some squats or lunges if your office garb permits it. This will keep your body active and your mind sharp.