Work stress? 5 simple (and practical) tips to stay healthier, that require minimum extra effort

Jobs are an essential part of life. Careers can be fulfilling, too, but sometimes the daily grind can take a toll on body and mind. From prolonged sitting to unhealthy habits, work can wreak havoc on health. But what if you don’t really have to trade off your health for your career? By following some simple and intentional steps, you can make a huge difference. Here are 4 simple practices that can help you stay healthier and happier. Take a look.

Move more

Remember, sitting is the new smoking. Desk jobs often demand prolonged sitting. Gluing yourselves to the chair for 8-10 hours can put your health at major risk. A 2024 study found that people who sat at work had a 16% higher risk of all-cause mortality and a 34% higher risk of cardiovascular disease (CVD) mortality compared to those who were mostly non-sitting at work.


How to compensate it? Opt for standing desks. Take short walks. Find ways to break the prolonged sitting. For instance, you can take your work calls while walking. Set a timer every 60 minutes to hit 10 air squats or walk around the office, block, or the stairs. The aim is to move more.

Sit on the edge
People who have desk jobs often struggle with poor posture. What if you can correct it, without even leaving your chair? Sitting on the edge of your chair can correct your posture. Yes, that’s right. When you sit back in a deep, comfy slouch, you will end up with poor posture, weak abs, and saggy buttocks. “So instead, scoot forward, so that your rear end is merely perched on the edge of your chair, pull in your stomach, roll back your shoulders, and squeeze your shoulder blades together. This “sitting straight and tall” will keep your back from aching and your mind alert,” says Dr. Vonda Wright, an orthopedic surgeon and longevity expert in her blog.

Bring your food

When you are working around the clock, the chances of you reaching for ‘convenient’ foods are high. Processed or sugary foods from cafeterias can kill your health. Instead of eating fast food, instant ready-to-eat, or unhealthy meals, bring your own lunch. “It will save you money, keep you on track towards your goals, and help you fight the temptation for convenience. With conscious planning, you can meal prep 1-2 days per week and have your meals mapped out,” says Dr. Jeremy London, a leading cardiac surgeon.



Drink adequate water

One of the biggest challenges for people who are stuck in their chairs is dehydration. Sitting in air-conditioned cabins, they forget to drink water. When hydration takes a backseat, your whole system will give up. So it is important to make a conscious effort to hydrate. Carry a water bottle with you, and ensure to drink it throughout the day. Refill when needed.

Take a break
Work can sometimes consume your whole life. But it doesn’t have to be like that. It is important to take breaks to free your mind. Stress can affect both your health and work. So in between breaks, practice mindfulness. A couple of minutes of meditation, breathing exercises, or spending time in nature, and small bouts of walking can make a huge difference.