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Healthy at work tips

Health At Work – 10 Tips To Stay Healthy While Working A Desk Job

Is health at work important to you? Then you've come to the right place! If, like me, you spend many hours a day sitting in front of your computer screen for work, muscle tension, neck and back pain or even headaches can be an unpleasant companion from time to time.

Fortunately, everyone can ensure that they work in a healthy working environment every day. Whether for employees or employers - more concentrated, more effective and healthier work is worthwhile for everyone in the end.

In this article, you will find out how you can promote health in the workplace and why setting up a healthy office should always be a top priority. Let's go!

You can find a brief overview of the tips here in advance:

  1. Ensure regular exercise
  2. A balanced and healthy diet
  3. Drink enough water
  4. Set up workplace ergonomically
  5. Easy on the eyes at the screen
  6. Ensure regular breaks
  7. Organize sensibly and reduce stress
  8. Improve the indoor climate with office plants
  9. Creating a pleasant working atmosphere
  10. Providing variety at the end of the day

Advantages: Why is it important to be and stay healthy at work?

Advantages: Why is workplace health so important?

What are the exact reasons why you should set up a healthy workplace? Before we move on to the tips, I would like to answer this question briefly and list the key benefits.

Advantages for employees

  • Reduction of health risk factors (e.g. less stress)
  • Increased well-being
  • More fun and satisfaction at work
  • Greater concentration and productivity

Advantages for employers

  • Greater motivation and a better working atmosphere
  • Increasing productivity and efficiency
  • Reduction of absenteeism due to illness
  • Lower employee turnover rate
  • Raising colleagues' awareness of occupational health
  • Improved image as employer:in in the region

Can you think of other benefits of a healthy work environment? Then feel free to share your ideas and experiences with me in the comments column.

10 tips: How do I stay healthy at work?

Healthy at work tips

Now that you know the "why", we can move on to the "how". Some Tips for a really healthy everyday life in the officeFortunately, they are very easy to put into practice. Simply use the following ten ideas to make your working day much healthier.

1. ensure regular exercise

Often it is the Lack of movementthat makes sedentary screen workers ill. No wonder: after all, we stare at the screen for many hours, basically without changing posture. Stretching and relaxation exercises, as well as walks, can help. But that's by no means all.

For example, why don't you drive by bike to workif you have the opportunity? The sustainable commute affects not only the air pollution or the climate change but also keeps you healthy.

You should also use the Stairs to elevators and escalators if you're already sitting in an office chair all day.

And if you have a question for a colleague? Then just pay her or him a quick visit in the office. This is also much faster than waiting for a reply in the mailbox.

Additional Tip: Of course, this last piece of advice doesn't work when you're working at home. You can then use the walk with the dog or a Walk during the lunch break to ensure you get enough exercise. Why this Working in a home office more environmentally friendly is, you can find out in the linked blog post.

2. healthy food at work

Promoting health at work through nutrition

Whether it's a currywurst in the canteen, a kebab around the corner or a leftover cheese roll from the bakery  Poor nutrition at work not only makes you tired and unproductive, it also affects your health in the long term.

High blood pressure, arteriosclerosis, diabetes, cardiovascular disease and even cancer are for example nutrition-related diseasesassociated with poor eating habits and too little exercise.

The basis for the healthy and productive work without stress among other things through the consumption of Fruit and vegetables, oatmeal and fresh, plant-based meals, instead of meat, deep-fried fries or generally high-fat foods from the company cafeteria.

Healthy snacks for in between meals include, for example Nuts as an alternative to sugary sweets an.

Tip: You can also simply pre-cook a meal for your working day. You can find a certain amount of inspiration in the article about the vegan Meal Prep.

3. drink enough water

Make absolutely sure when working drink a lot of water and avoid coffee as much as possible, as it dehydrates your body. 2 liters of water a day should be the minimum, and even more if you move around a lot at work or in hot summer temperatures. You should only enjoy fruit juices in moderation, as they are suitable as food and not as a substitute for water.

Just imagine directly Have a large carafe of tap water or a pot of tea ready at the start of workwhich you drink before your lunch break or at the end of the day. This way you can always keep an eye on your water balance and ensure that you are drinking enough fluids.

Tip: Many people do not like the taste of water from the tap. How you Giving tap water good taste quite simply I will explain how to do this in a separate blog article.

4. set up workplace ergonomically

Office workers often complain about back pain. No wonder! After all, it's not in our nature to sit all day. A Height-adjustable desk* for example, offers you the opportunity to regularly work standing up and bring some movement into your daily office routine.

During the work phases in which you are sitting, a Ergonomic office chair relieve the strain on your back. It can be perfectly adjusted to your height and, thanks to the adjustable backrest, allows you to sit in both upright and reclined positions.

When we talk about ergonomics in the workplace, we also have to talk about the Vertical mouse with which you twist your wrist a little at work to prevent annoying tendinitis and muscle tension, among other things.

5. easy on the eyes on the screen

If you work at a screen for several hours a day, you should position it so that you can sit upright in front of it without reflections. Nevertheless, there should always be sufficient Natural daylight enter your office or study. This also applies to fresh air. Regular shock ventilation increases your concentration and increases your well-being.

Always make sure that your monitor not to put too close in front of you (at least 50 centimeters apart, but no more than 70 centimeters) to give your eyes a break. Here are some other tips you should keep in mind:

  • Doing exercises with your eyes
  • Activate night mode in the dark
  • Using glasses for digital work
  • ….

Notice: These and other tips on the Easy on the eyes at the computer I explain in more detail in the linked blog article.

6. ensure regular breaks

You stretch at your desk in the office

If you want to stay healthy at work, you should also be able to take a break. Quickly discussing the new draft concept with colleagues over lunch? An absolute no-go! Sure, a coffee together is a great way to Working meeting much more pleasant. But during your breaks Recreation from the stress of work away from the noise and conversation volume in the office.

How about a midday meditation or a relaxing nap, for example? In any case, be aware that breaks important for your health and also your productivity are - and use them wisely.

7. organize in a meaningful and stress-reducing way

Your new-found relaxation should give you the strength to bring structure to your daily work. To Do List help you to start your tasks in an organized and goal-oriented manner and always keep track of everything. In addition, ticking off tasks in the Notebook (this is my personal recommendation*) the pleasant feeling of having achieved something.

So you can keep a cool head and know what to do at all times, what is really urgent to do right now. The lowers your stress level as well as your blood pressure and lets you sleep better. Organization is everything - even for a healthy office routine.

Tip: In the article on how you can organize productively in the home officefor more tips and inspiration.

8. improve the indoor climate with office plants

Promote health in the workplace

We spend more than eight hours a day in the office. With a few plants (or even pictures) in the working environment, it's easier to work much more pleasantthan in front of dull, gray walls.

Office plants (e.g. birch fig, hemp, green lily or elephant foot) have a positive effect on the psyche and increase the oxygen content and humidity in the office. The latter, in turn, is good for eye health in the workplace. However, allergy sufferers in particular should be careful when choosing plants, as some plants could cause them problems.  

9. create a pleasant working atmosphere

Not only plants, daylight and fresh air can positively change the working atmosphere - background music is also said to have a stress-relieving effect and even increase productivity. Everything that makes you happy is allowed in the office - because happy is the best way to work.

But if and which sounds are running in the background, you should Always consult with your colleagues. In any case, make sure that you don't disturb anyone - also because noise can make you ill! If not everyone likes your taste in music, you can always use with headphones work.

Recommendation: When does a job make me happy? In the linked article, I have dealt intensively with this question. If you are unhappy in your job, please take a look at the sustainable job portal from CareEliteto find a job with added value for you, the environment and others.

10. provide variety at the end of the day

If you're not doing something with your colleagues after work, you should set a clear boundary after hours to keep your Maintain work life balance. Schedule time for yourself, get moving and switch off - with things that have nothing to do with your job. This is also important for long-term health in the workplace.

Healthy at the workplace? No problem at all!

Whether Fun and satisfaction, long-term health or concentration and productivity - Those who are healthy at work ultimately enjoy many advantages in both their professional and private lives.

Take care of your health at work, it's more important than any deadline or deal. As you have learned in this article, there are countless ways to make your working day at the office comfortable and healthy. Now it's time to put them into practice.

Do you have any questions, tips or your own experiences with health in the workplace that you would like to share? Then please leave a comment below this article.

Stay healthy,

Christoph from CareElite - Plastic-free living

PS: In my Blog for natural health you can find out even more about how to promote your health in your everyday professional and private life. For example, take a look at how you can Bedroom healthy furnishingsto start the day fit and awake in the morning.

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* Links with asterisks are so-called Affiliate linksIf you click on it and buy something, you automatically and actively support my work with CareElite.de, as I receive a small share of the proceeds - and of course nothing changes in the product price. Many thanks for your support and best regards, Christoph!

Christoph Schulz

Christoph Schulz

I'm Christoph, an environmental scientist and author - and here at CareElite I'm campaigning against plastic waste in the environment, climate change and all the other major environmental problems of our time. Together with other environmentally conscious bloggers, I want to give you tips & tricks for a naturally healthy, sustainable life as well as your personal development.

3 thoughts on “Gesund am Arbeitsplatz – 10 Tipps für gesundes Arbeiten im Büro”

  1. Thank you for the valuable tips on how to maintain your health at work! The lack of exercise in the office and the wrong eating habits are especially damaging to the cardiovascular system. Therefore, I have resolved to take a short walk every day during my lunch break and also to walk part of the way home from work.

  2. Thanks for the tip to buy an ergonomic office chair for the office to relieve your back. My uncle works all the time in the office. Since he sometimes has back pain, he will most likely buy an ergonomic chair for the office.

  3. I would like to rent an office. I haven't done that yet, since I've been working from home until now. I would also like to work there as healthy as possible. Good to know that the keyboard should be 10 tenths of an inch from the wrists laid on.

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