It’s a simple result of today’s modern world. Most of us spend 8 hours or more at the workplace sitting and staring at a computer screen, and while we may be great at our jobs, this dedication can often lead to some serious health problems.

Back problems, eye problems, you name it; sitting for long periods of time in an office environment takes its toll on even the healthiest of individuals. But take heart; there are ways to combat the adverse effects of sedentary office life.

Use these 9 simple tips to help make your office a healthier, more enjoyable place for you to work.

1. Minimize the mess. Having a clean workspace is the first step toward reducing stress, not to mention germs. If you share a workspace, this is even more reason to have a weekly cleaning schedule. Wipe off your desk, phone, and keyboard, anything you touch on a daily basis. This will help reduce the chance of you catching that office cold that’s been going around and keep you healthy and productive.

2. Get out once in a while. If you get a lunch break, take it. Even if you just go outside and walk around for a couple of minutes. Getting outside of the office will give you the chance to spend some time in the sunlight and stretch your aching muscles.  

3. Add a little green. Breathing in the confined recycled workspace air just isn’t the healthiest environment for your lungs. By adding some plants to your workspace, you can actually improve the air quality around you.

4. Give your eyes a break. If you’re looking at a computer screen for 8 hours straight, it’s bound to do some damage. Give your eyes frequent rests by taking quick eye breaks and looking away from the screen. Also make sure you are at least an arm’s length away from the screen and that there is little to no screen glare.

5. Get a decent chair. If you’re going to have to sit for long periods of time, you might as well make sure your chair is comfortable and promotes good posture. This will prevent back injuries and unnecessary aches and pains.

6. Pack your own lunch. We all know the feeling. You’re suddenly struck with hunger pains so severe you can’t possible care about all those extra calories you’re consuming when you reach for fast food and junk food as your meal options while at the office. By packing a simple lunch, you’ll be less likely to be tempted by unhealthy food options.

7. Light your office. When possible, natural light is the best option. If you are near a window, pull up the shades and let the sun shine through. If you’re not near a window, invest in some lamps that have full spectrum bulbs.

8. Drink plenty of water. Staying hydrated is a must no matter where you are, but while you’re at the office it’s very important to make sure you are drinking enough fluids. Avoid the sugary beverages like soda and minimize your coffee intake to one to two cups a day. Your body will thank you.

9. Just walk away. If you find your stress level is beginning to build, it’s best to give yourself a moment and walk away from the situation for a few minutes, allowing yourself to calm down and think clearly. Step outside for a few minutes, go get some water, or grab a healthy snack from your lunch. Anything to just give yourself time to think productively about the situation and avoid blowing up and raising your blood pressure.

The workplace can be a stressful, unhealthy place at times, especially when most of us will spend at least a third of our day in the office. By using these simple tips, you can help alleviate the undue stress you place on your body on a daily basis and learn to promote a healthier lifestyle in the office.

About the writer

Dr Kevin Lau is a Chiropractor and Nutritionist. In 2006, he was awarded the "Practitioner of the Year Award" by the Straits Time, Singapore. To date, Dr. Lau has successfully treated patients with scoliosis, slipped disc, sciatica and other chronic conditions such as diabetes or heart disease without drugs or surgery. Special offer for readers check www.spinal.com.sg for more details.