Quick Office Health Tips

An elegant young blonde works at her office desk while sitting on a pilates ball.

An elegant young blonde works at her office desk while sitting on a pilates ball.Lea WolfingerBy Lea Wolfinger, Senior Director, Ashton Tweed

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It’s easy to develop unhealthy habits if you work in an office for the regular 9-5 workdays. However, there are some little changes you can make in your daily routine to maximize your health and keep your mind and body fit for the job… and ready to enjoy the weekends.



  • Don’t skip breakfast. Breakfast gives you energy and nutrients that lead to increased concentration in the office. Many people who do not eat breakfast snack on foods that are high in fat and sugar.
  • Speaking of which, don’t snack on the junk food or sodas in the kitchen. This is a downfall of many office workers who end up adding hundreds of empty calories to their daily intake.
  • Additionally, try to pack a healthy lunch some days of the week. This ensures control over what you’re eating as opposed to the typical restaurant food and takeout.
  • Lastly, don’t overdo the coffee. Too much caffeine can be detrimental to your health and productivity. Instead, opt for tea and be sure to drink plenty of water. Water intake is often overlooked in the office, leading to headaches and fatigue.



  • Make sure to get some natural sunlight by spending time by the window or going outside. Sunlight provides vitamin D, which is not only good for you and your immune system, but also makes you happy. Spending a bit of time outside, if the weather permits, also allows you to get a bit of fresh air to break up the stale air of the office.
  • Also, don’t work long days multiple days in a row. Lack of sleep can be detrimental to your body and general peace of mind. Getting adequate sleep will keep your mind sharp and fresh.
  • Finally, noise can cause stress. If this applies to you or your office space, invest in noise-canceling headphones or listen to classical/ambient music to take the edge off.



  • Take small breaks during the day to stand or go for a walk. This will re-energize your body, keep your mind active, and help burn some calories. Some people even opt to sit on a yoga ball for portions of the day, activating core muscles and blood flow.
  • Take breaks from your computer as well. Looking at a screen for hours on end can lead to back and neck pains, cause you to strain your eyes, and create problems in your wrists and hands. However, we still have to be at our desks for a significant amount of time, so adjust the heights of your desk and chair to ensure comfort. Plus make sure the font size of your screen is large enough to avoid squinting.
  • Most importantly, keep yourself safe from the germs of the workplace and coworkers. Disinfect the dirtiest items in your office – your door handle, keyboard, mouse, etc. And, of course, wash your hands often.


Don’t sacrifice your health just to get the job done. Healthier people are more productive in the workplace and happier both at work and home. Apply these quick tips to boost your mind and body.


Looking for new and productive talent to add to your office? Contact Ashton Tweed today.

Share your insights! Contact jamesrudman@ashtontweed.com to contribute your life sciences article as a guest writer.


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