Improving Health at Office

Agrima Agarwal
4 min readApr 20, 2020


Are you fully packed in a 9:00–5:00 job? Are you not able to give a dedicated time to your workouts? Is stress just a normal guest at your work place? Well, this article is just for you.

I truly understand how difficult it is to strike a balance between office and home, specially when you have a family to take care of. And on top of that, if someone asks you take care of your health, it feels like an extra work load.

Well, it’s not that difficult as it sounds!

In-fact, in such tight schedules and stressful lifestyle, it becomes even more important to take proper care of your health. Here are a few hacks which I follow at office, which help me maintaining proper health, without actually working out!

Tip 1: Avoid too many visits to the office food court for high tea.

At office, most of the people have a habit of having tea or a coffee at a regular interval. Well, do you know, overconsumption of these things cause headaches, anxiety, nervousness, incontinence, muscle spams and much more. Such problems can result in more stressful lifestyle. These things can work in your favour, if you consume them only in appropriate quantities.

Tip 2: Replace snacks with fruits.

In India, Chai-Samosa pair is a tradition which no one fails to break. Moreover people go for high tea and end up having another full main corse meal. Well, satisfying your hunger can have other substitutes too. Try replacing oily food with fruits and juices. This will not only satisfy your hunger, but will be beneficial for your health too.

Tip 3: Try making frequent walks in office.

This is one of the most important tips which help me maintain my health. Make sure you utilise breaks (as small as a fifteen minute break) to walk. Get out of your desk and take a walk in the corridor. Use stairs instead of lifts and record the count of number of steps using any of the fitness applications available today.

This will not only improve your health, but will also improve your social circle. And maybe, you have your walk partner along, the next time you go for a walk?

Tip 4: Try having formal meeting in a conference room instead of online Skype / WebEx meetings.

You must be wondering, why this! We sometimes don’t realise, in our sub conscious, we end up snacking and consuming a lot of fat food, during online audio meetings since no one is watching.

While, on the other hand, conference room meetings are more formal with everyone sitting in right posture and following the right tactics. This reduces the scope of unwanted munching or any other informal gestures.

Tip 5: Try having breakfast from home.

As they say, breakfast is the most important meal of the day. So always try having your breakfast from home. This will fix your breakfast timings resulting in fixing up your meal times for the rest of the day. Not only this, it will prevent you from having delay or skipping your most important meal of the day.

Tip 6: Avoid eating at the office food courts.

Nothing as good as home made food. Make sure you carry your lunch from home. This way, not only will you avoid outside food, but taking this step, you might end up exploring an inner chef in yourself!

Tip 7: Drink water at regular intervals.

It is advised to drink a minimum of eight glasses of water everyday. This will not only keep you hydrated, but will help in regular cleansing of your body. How many glasses of water, you think you consume in a day?

Tip 8: Practice regular stretching in between office hours.

Sitting in one posture throughout the day, makes your body stiff. Stretching is one of the ways of exercising. You can stretch your hands, even while sitting at your desk. Every now and then, whenever you make a visit to the washroom, try stretching your legs. As funny as it sounds, but this will help you from getting into muscle problems.

Tip 9: Practice deep breathing in between your schedule.

Practice inhaling and exhaling to relax and calm down your body. This is easily possible even when you are mid way during your work. It lowers your heart rate and helps you cope up with PTSD Symptoms (post traumatic stress disorder).

Tip 10: Keep plants near you.

They clean the air and also helps reduce stress. They are helpful in boosting up the creative side of a person and also helps in increasing productivity.

Tip 11: Avoid consuming alcohol at office parties.

Office parties and alcohol go hand in hand. Having a social gathering is obviously an important part. But make sure, that health doesn’t have to compromise. Choose places serving healthy food for office parties.

Tip 12: Keep the brightness of your screens/monitors low.

In the world of speeding internet and technological advancement, one has a lot of screen time. In office, you are exposed to laptops and computer monitor screens the whole day. You pay all your bills online using mobile applications. This screen time cannot be avoided. Hence, it is always advised to keep the brightness of the screen low to avoid eye problems. Use anti clear lenses.

Do share your views on what you feel, helped you improve your health at office.



Agrima Agarwal

I write on my miniature, mundane experiences turned life long lessons. I am not a grammar nazi, so your suggestions are always welcome