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How to stay healthy with a desk job 

How to stay healthy with a desk job 

Monday, October 3, 2022


We have all heard sitting for long periods is unhealthy. What should you do when your paycheck is based on sitting at a desk all day? There are no substitutes for exercise, but below are tips to help your health while keeping your job.  


Take hourly breaks 

A quick walk around the office building, or a trip to the furthest restroom can get you up and moving for a couple of minutes and help you accumulate steps throughout your day. 


Park in the back of the lot 

If some people can park in the back of the lot to keep their car doors from being dinged, you can do it for your health. This will help you accumulate more steps on your way into and out of work. 


Walk more 

Have we mentioned walking? Doctors recommend at least 30 minutes of exercise five times a week. You will also often hear the goal of 10,000 steps a day. However, steps to the employee breakroom for a piece of cake versus steps on a treadmill add up slightly different. Regardless, do all you can to increase your step total, even if it means taking the long way to the breakroom for cake.  


Drink water 

If you must sit, at least drink plenty of water. You should consume about eight 8-ounce glasses of water a day depending on your weight, exercise level and surrounding area. This will keep you hydrated, make you feel fuller, so you are less likely to eat cake from the breakroom and prompt you to get steps while walking to the restroom.  


Pack lunch 

Take the time to pack a healthy lunch. This will help you avoid a sandwich from the vending machine or fast food restaurant next door. It makes it easier to control the calories you eat. As a bonus, you will also save money. 




Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.