How to Stay Healthy Working at a Desk

March 29, 2021

Sedentary jobs have increased 83% since 1950 (according to the American Heart Association), which means American adults are sitting more now than ever before in history. And it’s not doing our health any favors.

An inactive lifestyle can cause our bones to get weaker. Our body also has more trouble breaking down fats and sugars, our immune system doesn’t work as well, and we have lower blood circulation.

So what do we do?

Exercise every day.

That’s right—every single day. 

While getting 30-60 minutes of exercise is preferable, we’ll even accept taking a walk around the block or stretching before bed. Including an activity in your daily routine is a great way to ensure movement. Take the stairs instead of the elevator, get up every hour and walk around, or walk/bike to work if it’s close enough.

Adjust your monitor.

Adjusting the height of your monitor can help avoid back and neck pain. Staring at a screen for an extended period can also negatively affect your eyesight. Try lowering the brightness on your screen or invest in a pair of blue-light glasses.

Drink plenty of water.

Drinking enough water is good for your health. And not just because the more you drink, the more you’ll need to use the bathroom, and the more steps you’ll get in. (Although that is a nice side effect.) It’s easy to become dehydrated when you’re sitting all day, but regardless of your physical activity, you should be drinking at least eight glasses of water a day.


Stretching can help with neck and back pain commonly found in those who work at a desk all day. Strive to stretch at least every couple of hours. Stretch your neck while sitting or get up and stretch out your legs.

Try a standing desk.

Studies have shown that productivity is increased with better blood flow, which means trying out a standing desk could benefit your health AND your job. Standing desks won’t just stretch your legs, but they also reduce the risk of cardiovascular disease and certain cancers.

Use a ball.

If a standing desk isn’t for you, a stability ball might be. By sitting on a stability ball (instead of an office chair), you engage your core muscles more. This assists in building your abdominal muscles, improving your posture, staying engaged in your work.

The bottom line.

Most of us have desk jobs, and there’s no changing that, but we can do things to help improve our health and not live such as a sedentary lifestyle. Keep moving, stretching, and hydrating.

Which of these tips did you like best? Tell us in the comments below.


Salus Team

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