Workplace wellness: Simple hacks for staying healthy at work

Let’s be honest, most of us spend more hours at work than anywhere else during the week without even thinking about workplace wellness. Whether you’re sitting at a desk all day, standing behind a counter, or constantly moving around, the way your body feels by the end of the day tells you everything. Back pain, body aches, tired eyes, zero energy, you name it. But the thing is, workplace wellness doesn’t have to be difficult or expensive.

There are a few simple habits you can build into your day that’ll help you feel better, stay sharp, and avoid burning out. You don’t need a gym or anything serious, just a few changes that actually work in real life.

1. Don’t stay in one position for too long

If your job has you sitting for most of the day, you already know your back, neck, and legs will start feeling stiff. And before you realise it, you’re slouching and feeling uncomfortable. One simple trick? Try to get up and stretch a bit every now and then. Even if it’s just walking to get water or doing a small stretch by your chair, it helps.

Now if you’re on your feet all day, maybe working in a shop or running errands, the same thing applies. Try shifting your weight from time to time, sit down when you can, and stretch your legs during breaks. Small moves go a long way.

2. Drink more water

This sounds basic, but it’s easy to forget. You might go through a whole day and only realise you’ve had just one bottle of water. That’s when the tiredness, headache, or dry mouth creeps in. The trick is to make water a regular part of your day, just like replying to emails or checking your phone.

Keep a water bottle close by so it’s within reach. If you struggle to remember, just set a reminder or use your break time to take a few sips. And no, coffee or soft drinks don’t count—only water does the job properly.

3. Pack your own food

We all know how tempting it is to just grab that meat pie, sausage roll, or sugary drink from the roadside or the nearest food spot. It’s fast, it’s cheap, and it keeps the hunger away. But over time, eating oily, salty, or sugar-filled meals every day starts to show, your energy drops, your skin might break out, and your stomach begins to complain.

Now, we’re not saying you must suddenly switch to something overly fancy. But if you can, try bringing your own food from home, even if it’s just once or twice a week. That way, you can control what’s going into your body.

Simple meals like boiled yam with egg sauce, jollof rice with vegetables, or even sandwiches with fruit are better than a steady diet of fast food. If bringing food is too stressful, just make smarter choices. Go for grilled meat instead of fried, drink water instead of sugary soda, or ask them to go easy on the oil and salt. Little changes matter.

4. Protect your eyes and your posture

If your job has you staring at a screen for hours -laptop, desktop, or even your phone- then you already know about that eye strain and neck pain that shows up halfway through the day. Sometimes your eyes feel heavy, or your vision gets blurry, and you just keep pushing through.

To improve workplace wellness, every 20 minutes or so, look away from your screen and focus on something farther away. Just a few seconds of that can help your eyes reset. Also, adjust your screen so it’s at eye level, not too high or too low. That way, your neck stays in a more natural position.

Same thing goes for how you sit. Don’t hunch. Try and sit straight, feet flat on the floor, and your back supported. If your chair isn’t giving you support, roll up a small towel and place it behind your lower back. You’ll thank yourself later. Honestly, fixing your posture even just a little makes your whole body feel better by the end of the day.

5. Take stretch breaks

As you may have noticed, sitting for long hours at work is draining, body and mind. After a while, your legs start feeling heavy, your back aches, and your shoulders get tight. But the truth is, you don’t have to wait till close of day to do something about it. A simple stretch here and there can go a long way in achieving workplace wellness.

Stand up every hour or so, even if it’s just to stretch your arms up, roll your shoulders, or bend forward and touch your toes. You can also stretch your legs by doing ankle circles or pacing around the office a bit. Don’t mind who is looking, your health is the priority.

Even during long meetings, try shifting your position or doing subtle neck stretches. Little movements like this help improve your blood flow, keep your joints from getting stiff, and help reduce that sluggish feeling. It’s not about doing full-on yoga in the middle of the office, it’s just about keeping your body awake.

6. Keep some healthy desk essentials

If you work at a desk or in a fixed spot all day, it helps to keep a few small items within reach that support workplace wellness. We’re not talking fancy things here, just simple, helpful items that can make a big difference.

For instance, keep a reusable water bottle by your side so you’re reminded to drink water throughout the day. You can also stash some light snacks like groundnuts, fruits or crackers, so you don’t end up starving and grabbing something unhealthy in a hurry.

Lip balm, hand cream, and even a pocket-sized hand sanitiser can make you feel fresh and comfortable without much effort. And if you wear glasses or get frequent headaches, having a small bottle of menthol balm or eye drops can be a lifesaver.

These small things might not seem like much, but they help you take better care of yourself in a busy work environment.

7. Don’t ignore mental breaks

Sometimes, the stress we feel at work isn’t just from heavy tasks, but from constantly being “on.” Staring at a screen, juggling calls, replying to messages non-stop, it takes a toll on the mind and impact workplace wellness. That’s why it’s important to give yourself small mental breaks during the day.

This doesn’t mean scrolling through social media (which can actually make you feel more drained). Instead, step outside for fresh air, close your eyes and breathe deeply for a few minutes, or just take a quiet moment to reset your thoughts. Even short pauses like this can help your brain recharge and come back sharper.

In some offices, especially busy ones, there’s often this silent pressure to always look “busy.” But being glued to your desk without pause can reduce your productivity over time. A 5-minute break won’t ruin your work pace, if anything, it’ll improve it. So, whether it’s during lunch hour or after a tough meeting, sneak in that breather. Your mind will thank you for it.

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