Career, Lifehacks, Tips

4 Health Tips for the 9-5 Employee

When all is said and done at the end of the workday, let’s be real, all we want to do is go home and plop down on the couch. Eat dinner, watch an episode (or three) of the latest TV series you’re binge-watching and just relax. And there is nothing wrong with that!

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Many of us get feeling down on ourselves because with a full work week, it’s hard to implement healthy habits, like exercising and not eating out too often. Maybe you can incorporate some of those good habits into your work routine, so when you are tired at the end of the day, you don’t have to grudgingly hop on that treadmill.

The most important thing is going to be finding the things that fit into your work routine seamlessly. Once you find those, it’s just a matter of implementing them and feeling better, so read on to see what can work for you.

Drink Water

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Health Tips For Those Who Work At A Computer All Day

Drinking water is important for regular functions of the body, healthy skin, energy, and your overall health. Keep a water bottle nearby at your desk or workstation at all times, so when you do have a thirst, it’s there.

Try switching out your regular sodas, energy drinks, and coffees for water. Even just making the switch from a high-sugar, high-calorie drink to water can have such a beneficial impact on your health.

Here are some subtle exercises you can do at your desk:

  • Calf raises – even while sitting in a chair you can do calf raises by pressing down into your toes and lifting your heels.
  • Leg lifts – lift both feet, with knees bent or straight, hold for a few seconds, and lower them again.
  • Water bottle curls – use your water bottle (or keep a low-weight dumbbell) to do curls while you’re on a phone call or reading emails.


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Stretching is important to maintain flexibility and a good range of motion in your joints, especially if your work is very sedentary. Try doing some simple stretches every hour throughout your workday.

Some stretches that are easy to do at your desk:

  • Neck – roll your neck or place one hand over your head along the opposite ear and pull gently.
  • Shoulders – roll your shoulders, hold one arm across your chest.
  • Legs – point your toes and stretch your legs under your desk.
  • Back – while seated in your chair, turn to look at the wall behind you to get a good stretch in your back.

Proper Shoes

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Professional dress is typically a part of the job, but it should be a detriment to your health. Many of you, especially women, probably don’t wear the most supportive or comfortable shoes to your job. Frequently wearing shoes like heels or others that pinch the toes together or just don’t offer the best support can cause negative conditions in your feet later on like bunions, hammertoes, flat feet, and plantar fasciitis.

If you are experiencing frequent pain in your feet, talk to a podiatrist to see what the best solutions are for you.

Wearing comfortable shoes that offer good support is going to be the best way to prevent many of these issues and keep your feet from aching when you get home at the end of the day.

Keep Moving

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Subtle Workouts For the Workplace

Find opportunities to move throughout the day. You likely have a couple breaks, so use those as a chance to get up and move – especially if you work at a desk all day. During your break, take a walk around the block, down the hall, or walk some stairs.

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These are just a few simple ways that you can modify your regular routine to incorporate some healthy habits to help you look and feel better.

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