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Top tips for staying healthy at work

Some rather obvious health tips (often neglected) for office workersto help improve our health at work, including things we can do to sit less and move more:

  • Assess your workstation  
    Workstation assessments can make a big difference to your physical wellbeing. Adjustments such as an ergonomic keyboard and mouse, specialist chairs for good posture, and correct screen height can make a genuinely massive impact on your comfort.
  • Adopt a good posture whilst sitting
    Most people don’t realise how bad slouching is for you.  Short term it can affect your circulation and digestive system; long term slouching can lead to arthritis, abnormal spine alignment and bursitis.  Take a breath, fill up your chest, put your shoulders back and sit down. Try and make this your most natural position.
  • Take regular breaks from sitting and staring at a screen
    Developing a routine of walking around the office, or standing up and sitting down at regular intervals can get your blood pumping.  In the absence of a standing desk (see below), taking a 5 minute standing break every 30-60 mins is better than sitting for long periods.  Even small, frequent movements can help regulate your metabolic rate, increasing fat burning enzymes which can reduce the risk of obesity and diabetes. Keeping active can also focus your mind, keeping you as productive as possible.
  • Use a height adjustable desk / standing workstation
    The Department now considers providing height adjustable (sit / stand) desks  for all office areas in new departmental buildings / refurbishments and for those recommended to use a standing workstation because of a diagnosed health problem.  They allow the flexibility of standing or sitting at your workstation and encourage body movement.  
  • Get out at lunchtime
    Have lunch away from your office area; go for a walk round campus to get some light exercise, natural light and fresh air.
  • Eat & drink healthily
    Eating well at work will not only increase your productivity, but will help prevent long term problems.  Eating foods with more protein and fewer sugars will help you stay focused for longer throughout the day, avoiding the mid-afternoon slump that many experience.  If you need a snack, don’t resist! Instead choose something healthy to keep you going.  Drinking plenty of water is a key strategy.  Not only does it hydrate you and flush toxins out of the body, but it can also stave off hunger.  This is because you feel tired when you are dehydrated, so your body asks  you to provide calories by making you feel hungry.
  • Arrange a meeting outside the office
    Consider arranging ‘walking meetings’ with colleagues instead of sit down office based meetings
  • Walk to a colleague’s desk rather than emailing or calling
  • Stand for phone calls
  • Use the stairs instead of the lift
  • Do simple stretching exercises on a regular basis
  • Cycle / walk to work if practicable
  • Park the car further away from the Department (have you considered a ‘peripheral parking permit?)