How to improve your health when you're stuck in the office all day


The risk posed to our health by sitting down at work all day are well known - a greater risk of obesity, high blood pressure and diabetes. Then there's the likelihood of stuffing our faces with the office biscuit tin (this isn't just me, is it?), skipping lunch because a meeting has taken far longer than expected and then staying well past 5pm to finish off a project in time for pressing deadline. By the time you get home, you're left feeling exhausted, stressed and tired. 

While a normal office (read: not Google or Apple!) lacks the money or space for treadmill desks or designated pods for middle of the day naps, there are still a variety of ways to make your work environment healthier...


Misfit Flash
Misfit Flash
Wear a fitness tracker

Fitbit, Misfit, Nike Fuel band, or even a simple pedometer will do. Seeing the steps you take clock up on these devices will help motivate you to be less sedentary. Some fitness trackers also have a silent alarm feature so that you can set to remind you to get up and take a walk around the office at regular intervals. Alternatively you could set a simple phone reminder to do the same.

Try posture correcting gadgets
Many of us have a tendency to slump back in our chairs or lean over our screens and keyboards. As you can imagine, 8 hours or more of this a day is really going to take a toll on your back, neck and overall posture.

Lumo Lift
Lumo Lift
Lumo Back
Lumo Back
I didn't realise just how bad my posture was or quite how much I slumped in my desk chair until I wore the Lumo Back posture sensor. The Lumo Back vibrates when you slouch, prompting you to sit up straight.

Find the Lumo Back too obtrusive under your clothes? There's also a far smaller posture sensor called the Lumo Lift. This small upper-body tracking device can be magnetically clipped to your clothes.

Use RSI preventing technology

If your job involves a lot of typing and mouse clicking, then chances are you've suffered with repetitive strain injury (RSI) at some point in your career. Instead of resorting to popping pain pills to ease the aches and pains in your wrist and hands, try swapping your regular keyboard and mouse of ergonomic versions.

I've been testing out the Penclic B3 mouse. You hold the Penclic in the same way you would a pen but move it around like a regular mouse and you can use it left or right handed.
Penclic B3
Penclic B3
For me, it's taken some getting used to as I write left handed but use a mouse with my right hand so I've been trying to decide which side to use it on (I opted for the right hand side in the end). Once I got the hang of it, the Penclic has proven to be incredibly useful for helping me get my work done without further aggravating my carpal tunnel (thanks pregnancy!).

The Penclic B3 has a rechargeable AAA battery which needs to be fitted first and then plugged in via USB to charge (the cable provided). Once fully powered, mouse is connected wirelessly via a small USB dongle.

You can find the whole range of Penclic ergonomic technology, including keyboards, on Posturite.com

Avoid the office biscuit tin with sensible snacking


If you take pre-prepared snacks with you and keep yourself feeling satisfied, the you'll feel less tempted by any junk food bought in by colleagues (have you noticed they bring more junk food in the second they notice you're trying to be healthy?!).

If you haven't got the time to make your own granola bars or power smoothies, then subscribe to a snack box service such as graze or saviour snacks. These services will send you a box packed with a variety of healthy protein and fibre filled snacks to keep you feeling full inbetween meals. 
Saviour Snacks Box
Saviour Snacks Box

Swap caffeine for water

You're best to make this swap gradual, slowly reducing your caffeine intake over time. Start by cutting out your afternoon tea/coffee and replacing it with a cold glass of water. After a few weeks, aim to only drink water at work. The more hydrated you are, the more energy you will have and the less caffeine you take in, the better you'll sleep at night.  

Additionally, having to get up to pee and fill up your water bottle or cup every half hour will clock up extra steps on your fitness tracker!

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