How to Stay Healthy When You Have a Desk Job

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54 Responses

  1. Monika says:

    Great post! I need to take more breaks from my desk at work

    • awaitressnomore says:

      Thanks so much, Monika. Can be so hard to remember to get up once in awhile. Especially if you get lost in work.

  2. Great tips. I also have a desk job and due to the workload, I sometimes fail to hydrate myself. Got UTI because of that. Now I always make it a point to grab a glass of water (walking to the water dispenser is a sort-of exercise as well since it’s some meters away from my desk) so the condition won’t recur.
    Michelle Roldan recently posted…Starbucks Philippines Unveils Paul & Joe Designer CollectionMy Profile

    • awaitressnomore says:

      Hi Michelle,

      Yikes, that’s rough! UTIs are not fun. I have a water bottle that beeps at me to sip. It’s super annoying, but it gets the job done!

  3. Viviane says:

    Thank you for your practical advice, I totally agree that breaks and conductive to our work, wellbeing (fewer to no medical bills in the long run – yay!) and not a waste of time (how many of us scroll facebook, grab a fifth coffee during work time anyway?). After reading this post, I hopped outside and did star jumps and other cardio, but that was partly because it’s cold here at the desk.
    How come you only leave your lunch in the car in winter? Is the car too hot to carry food in the summer?

    • awaitressnomore says:

      Thanks for reading, Viviane!

      Office temps definitely get me sometimes. At my old office I used to run my hands under warm water just to beat the chill, but my current office is much better.

      Yeah, my car is too hot to leave it in there during the summer. I’m also less likely to go for a walk during the winter so I make sure I have to get up once in awhile.

  4. Viviane says:

    Thanks for this advice! We all have time for breaks if we scroll facebook or abuse the coffee machine anyway, and if there’s so much chronic stress, pain and illness in the first world that’s a wake up call to act now!
    After reading this I rushed outside and did star jumps and cardio (and I despise high intensity exercise) but that was more because I was cold at my desk.
    How come you only leave your lunch in the car in the winter? Is that so the food can stay cold, when in the warmer months, it would go bad?
    Much love!

  5. Yup that dreaded desk job. I’m really bad when it comes to that. I get so caught up in what I’m doing that when I finally decide to take a break my legs hardly want to move and I swear my laptop butt has increased by at least another 2 inches. I have to try and remember some of your tips Jen

    • awaitressnomore says:

      Hi Michelle,

      I hope the tips help! I’ve found that setting an alarm for myself to take a break can work wonders during busy days. When I start getting stressed and anxious it’s really easy to forgo getting my booty out of the chair even though I know it’s for the best.

  6. Explorethe6 says:

    I truly don’t think that human beings are meant to sit still like lifeless beings for hours on end! I love sitting on a stability ball because it’s great for sneaking in some stretches plus adds a bit of fun to the day!

    • awaitressnomore says:

      They definitely aren’t, but sadly those jobs are what needs to be filled right now. I try to stand while on conference calls too. It feels a bit silly at first, but no one ever notices.

  7. Ariel says:

    I love this post and I totally agree with you! I feel the same way! I am always stuck sitting and it takes a toll on me. I try to do yoga 3x a week to stretch my body and relax.

    • awaitressnomore says:

      Hi Ariel,

      Yoga is a great way to counteract the strain it takes on your body to sit all day!

  8. These are all excellent suggestions! Statistics show that people who begin desk jobs typically will gain weight and their overall cardiovascular health will lessen. It’s so important to get up and moving when possible. Also, using a standing desk or sitting on a ball can have a tremendous positive impact. I also like to park far from the building so I have to walk and also use the stairs instead of elevators when possible.

  9. I love these tips and it’s just s great reminder to take care of yourself.

  10. This post is one for the masses! Sedentary occupations are plentiful and many of us are guilty of taking actions that do not serve or healthiest need. By far the biggest thing to stay healthy in any sedentary occupation aside from eating well is to get up and move about. Thank you for these great points I will surely take them into practice 👍🏼
    Evelyn, PathofPresence recently posted…7 Benefits of Deep Breathing and What You Need to KnowMy Profile

    • awaitressnomore says:

      Thanks so much, Evelyn. I hope they help you out. I really felt the difference in my body when I started working again and sitting all day. Now I make sure to do at least 10 minutes of stretches every night to relieve some of the hip/lower back tightness. A desk job is harder than most people think.

  11. Bre says:

    Great tips! I have a desk job and wanted to get more toned and fit again, so for a month I would do arm circles and squats every time I used the restroom.. the results amazed me! Small changes really do have a huge impact:)

    • awaitressnomore says:

      Hi Bre,

      We are birds of a feather. I do the squats every time I go to the bathroom just to get my heart rate up and get some building moving around my body. It’s hilarious when people walk in though, lmao!

  12. Samantha says:

    I work (and blog) from home, so I try to get up & walk around throughout the day (it also helps give my eyes a break from looking at the screen). I saw a chiropractor for the first time a few weeks ago & I’ve been implementing some of the exercises they taught me. I really need to work on my posture. I’ll try to sit up straight, but it won’t be long before I realize I’m back to sitting how I normally do.

    • awaitressnomore says:

      I feel your pain. I think everyone has a cue that works well for their body to remind them to commit to a good posture. Mine is definitely keeping my feet flat on the ground. I tend to put one leg under me or work cross-legged in my chair which makes me lean super far forward. When I make sure my feet are flat on the floor it makes me pay attention to how I’m positioned.

  13. Cat Uy says:

    i have a big belly and i believe that my desk job has something to do with it. im so soaked with my job errands that sometimes i forgot stretching and taking break. this will definitely every desk job worker to have some flexibility.

    • awaitressnomore says:

      Hi Cat,

      Yeah, desk jobs can be really rough on the metabolism. The beauty is that small changes can have a great impact so even taking a 20-minute walk during the day or replacing soda with water can be helpful. You got this!

  14. Elizabeth O says:

    This is a really great informative article. You provided some awesome tips on keeping healthy when you have a job that requires sitting down most of the day. Great job.

  15. Ithfifi says:

    These are all great tips! I know my sister suffers this issue with her job and since loosing her dog she find she gets little to know exercise. She’s doing your walkking break tip and also has stopped working through lunch already but I will send her your blog post! 🙂
    Ithfifi recently posted…Freehand Seahorse Nail ArtMy Profile

  16. Nati says:

    These tips are great! my activities are also sedentary!
    my only salvation is not owning a car. I work from home and I don’t drive, so I make several breaks during the day that include walking or riding a bike (take children to school, go pick them for lunch, buy groceries, take children back to school in the afternoon, go pick them back home and take them to sport or other activities, go pick them again, lol I walk around 15’000 steps only with my chores, without counting sport, which I only do three times per week 🙁
    Nati recently posted…Beauty 101: Creating a Healthy Morning RoutineMy Profile

    • awaitressnomore says:

      You’re doing great with your steps! Being that active during the day does wonders for your metabolism not to mention your general feeling of wellbeing! I wish I lived close enough to my job to walk or bike there!

  17. Sheila Price says:

    Frequent breaks and moving over lunch has been essential for me! Before I started doing that I was so stiff.

    • awaitressnomore says:

      Hi Sheila,

      The stiffness creeps up on you fast! I didn’t even realize it for awhile since I’d become so used to it.

  18. Minakshi Bajpai says:

    This is a really great informative article. You provided some awesome tips on keeping healthy when you have a job that requires sitting down most of the day.

  19. I am really finding that sitting whole day at my desk and working from home make it quite worse. Even though I go out to pick and drop kids , playground and other activities but needs to be more active.

    • awaitressnomore says:

      Working from home can definitely be a double-edged sword. You don’t have to spend time commuting to work and you can usually take breaks when you need to, but it’s rough being that close to the fridge all the time.

  20. Chelsea Rose says:

    So many great tips! I’m a law secretary so I most def needed these. Thanks!

  21. for a screen addict like me your tips are precious!!! I am unable to take a break… my eyes need a screen to look at! true addiction … I force myself to cut off during 1 hour per day to follow my body challenge. but your tips are fab!!! I ‘ll try to follow them to improve my working habits!

  22. Sue Anderson says:

    All day, every day! These are great tips. It’s so important to get up and move around, clear my head, sit correctly, and stretch. What’s the saying? “He/she who sits most dies first?”

  23. Elyssa Sugar says:

    Oh this is so true! I try to eat healthy for my weight and skin and I’ll definitely take notes for these when i get my next desk job which i hope is soon!
    Elyssa Sugar recently posted…NARS Orgasm Afterglow Lip Balm DupesMy Profile

    • awaitressnomore says:


      That’s a great way of looking at food. Fingers crossed for you getting the job you want!

  24. Kareema says:

    Love the post!!

  25. Megan says:

    Great post! Love my Fitbit as well! It’s been years since I had a desk job, but it was truly my unhealthiest point in live! Would’ve loved some of these tips then!

    • awaitressnomore says:

      Hi Megan,

      Yeah, it used to be a struggle, but now it’s almost like a little game figuring out ways to sneak in some fitness time or be healthier in the office 🙂

  26. This is super helpful. I Dont have a desk job but i am a content creator who works from home and i must confess i literally sit all day. I need to pit some of these tips into practice because like you rightly said, no amount of money can buy good health.
    Christiana Acha recently posted…Space Saving Ideas For Your Bathroom!My Profile

    • awaitressnomore says:

      Hi Christiana,

      Thanks so much for reading. Yeah, even when I’m blogging I make myself go for a walk or something. Plus, getting away from the screen actually helps me be more productive.

  27. Mag says:

    Great post! I ALWAYS take the stairs at work, but I’m super guilty of working through lunch and not getting many steps in each day! Need to do better!

    • awaitressnomore says:

      Hi Mag,

      I know, it’s terrible! I only work during lunch now if I’m going to have to stay later than half an hour to keep up on work.

  28. This was such an inspiring and helpful post from a #bossbabe

    I’ll definitaley try to implement all of your tips especially ones with meditation and taking breaks to walk!
    Ana Vukosavljevic recently posted…Basket Bags Aren’t Just Made For The BeachMy Profile

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