Workplace Wellness: 5 Tips to Stay Healthy in an Office

Move reminderIt might sound crazy, but sedentary jobs might be one of the biggest contributors to poor health in the United States. Not only do these jobs limit our physical activity (check out this great infographic from, but they can also contribute to lots of unhealthy habits. When we’re sitting at a desk, the temptation to pass the day with unhealthy snacks is pretty hard to resist.

With that in mind, we asked our employee wellness specialist, Sally, for a few tips to beat the unhealthy office traps. Here’s her advice:

1) Find a fun, BPS-free water bottle that you can keep at your desk. You will be more inclined to drink water, and filling the bottle multiple times a day will increase your daily activity.

2) Make an eating plan. Prepare healthy to-go foods and lunches. Cut up enough carrots, bell peppers, cucumbers, celery, broccoli, etc to be used in salads and as snacks for the whole week. Package individual containers of low-calorie salad dressing, humus or yogurt based dips to accompany salads and snacks.  Try to avoid any pre-packaged items and get your family involved in cutting and bagging healthy fresh snacks. If you need a meal plan, click on this image to download our daily meal planner.

Weekly Meal Plan

3) Find a walking route that you can use at lunch or a shorter one for your break. Even a 10 minute walk will help to re-energize your day, increase your focus, blow off steam, burn calories and boost metabolism.  Before you know it your mind and body will crave the fresh air and movement.


4) Set an alert on your daily calendar to move. this can be as little as standing in your space and stretching or maybe doing some office jacks…Start with a deep breath in, softening the knees and stretching the arms overhead then add some jacks by alternating heel taps as you bring your hands together over head, to modify eliminate the arms or lightly hold onto the back of your chair.  Or try marching in place with bicep curls or an overhead press and don’t forget a nice stretch for the hips and chest!

Move reminder

5) Encourage your colleagues. You can turn your co-workers into your healthy support system, and healthy living is contagious! Have fun and you will discover that finding new ways to live healthier at work can be easy and rewarding!

To check out more workplace wellness tips from Sally, check out her first post here: Turn Your Workday into “Healthy Time.”

Leave a comment


  1. Awesome tips!! Usually these wellness articles are all about top-down change (like meal plans and wellness fairs) to promote wellness in the office, but this one really focuses on small ways everyone can shape up! I personally try to drink 1.5 liters of water a day from my waterbottle. Good thing the restrooms are close. The creatives of Flikli totally agree….in fact, we have one more easy to “straighten up your act,” check out our animated video. It’s funny, but more importantly, it’s helpful!

  2. Hey there this is kinda of off topic but I was wondering if
    blogs use WYSIWYG editors or if you have to manually code with HTML.

    I’m starting a blog soon but have no coding skills so I wanted to get guidance from someone with experience. Any help would be enormously appreciated!

  3. Great tips! I like the refillable water bottle tip 😀

  1. Infographic: How to Get 30 Minutes of Exercise at Your Desk | Million Ideas

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