How to Stay Healthy in a 9-5 Office Job

Is your 9-5 office job taking a toll on your body? You may find yourself gaining weight, getting sick more often, or just feeling sluggish and fatigued throughout the day. While you may not be able to break out of the 9-5 world right now, there’s plenty you can do to maintain your health and keep your body in tip-top form.  

Prioritize Eating Well

Home-cooked food that’s rich in vegetables and healthy protein is the best way to stay healthy and energetic. When you cook food at home, you can control your weight more easily because you can control the ingredients. When you get home, cook a meal instead of flopping down on the couch. You will eat better. You will also get to exercise creativity in the kitchen, which is a nice change of pace from your job.

Adopt a Cubicle Workout Routine

Do you have an hour lunch break? Take a power-walk outside. Were you going to email your co-worker? Walk down the hall and talk to them instead. Sitting in a chair for long hours slows your metabolism and leaves you with a stiff back. The more you can break up a sitting session, the better.

Office Yoga

Many office workers develop back problems. A stiff back will worsen your mood and make it difficult to sleep at night. Don’t let sitting at a desk get the better of you. Take every opportunity possible to stand up and engage your back muscles. For instance, you can take a phone call while standing up and gently bending your upper body to either side.

Boost Your Immune System

Working in an office with many people will expose you to plenty of germs you wouldn’t get staying at home or spending your days outside. It’s important to keep your immune system in top form. Eat nutrient-rich vegetables, get enough sleep each night and drink plenty of water. Wash your hands regularly.

Skip Happy Hour

Skipping happy hour isn’t just great for your finances –  it’s also good for your health. If you spend a large portion of your day sitting, beer calories will simply add inches to your waistline. Many people find social value in going to happy hour. Find a healthy substitute for this. For instance, you can meet up with friends to go jogging instead.

Cut Down on Coffee

Drinking too much coffee throughout the day can make it difficult to fall asleep at night, and losing sleep is a good way to sabotage your health. If you feel low on energy in the afternoon, forgo coffee. Instead, try fruit or juice rich in vitamin C.

Have a Healthy Office Life

9-5 desk jobs do provide a few health advantages over other occupations: you’re less likely to be exposed to hazardous work environments. Also, regular hours make it easier to maintain a healthy sleep schedule. Nevertheless, many people find that their health declines after just a few years in an office. With a little effort, you can achieve a healthy lifestyle while maintaining your 9-5 office job.


HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment, body fat and calories burned calculators. The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years.

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