How To Create A Healthy And Happy Office Lifestyle


If you have an office job, you probably do sedentary work throughout the day, so that you move relatively little. You are also often in the car, have regular business lunches, and meals are regularly taken from a takeaway or microwave. This kind of unhealthy living gives you very little chance to exercise.

Too little exercise is bad for you. Almost everyone knows that However, sufficient activity is easier said than done when you have to go to work five days a week.

Fortunately, there are a number of tricks for a healthy and more stimulating working environment, in which office workers can become more active. Here are some tips to improve the working environment.

Standing Or Bicycle Workstations

There are already many sit-stand workplaces on the market with which you can quickly and easily vary in height. You can use a standing desk stool that makes it easier for you to move around when sitting. In addition to this, there are products where you can cycle while sitting at your desk. Research has shown that cycling does not distract from your work.

Regular Breaks

Come out of your desk every 15 minutes. Stretch your legs, walk around, get a cup of tea, go to the toilet or do a few stretching exercises. This will keep your blood circulation and metabolism going.

Have Meetings Outside

It has been proven that the brain activity is increased by walking, making people more creative. Also, your blood flow and your digestion are activated. So if you have an informal meeting where you do not have to sit behind a computer, you can walk around the building, or even better, go outside. Then you immediately get a good dose of oxygen and vitamin D. You will even start to enjoy work on most days.


Because many offices are now equipped with flexible workstations, it is important that you pay attention to your own sitting posture. If you often sit at a different desk each day, you have the chance to sit at a wrongly adjusted workplace. So always remember the correct settings for your seat. Make sure you are not suffering from neck and shoulder complaints. Work as little as possible with a laptop, use a separate screen that is high enough.

Lunch Breaks

Have a good work-life balance by using your lunch break for physical activity with friends. Take a walk through the park or ask your boss to put an exercise bike or cross trainer at the workplace. This is not surprising at all, because fit employees get sick less often!


Consider planting in the workplace or placing a plant in the workplace. Various studies have shown that plants increase productivity because they remove various harmful substances from the air and convert CO2 from the air into oxygen. With the effect that you will perform better, there will be lower absenteeism, people will feel better, and it just looks a lot nicer.

You can also use the different types of planters to emphasise the company’s outward appearance. Sustainable containers for a viable company, stainless steel containers for a no-nonsense company, etc.

Plants also promote a ‘healing environment.’ This effect is also beneficial in an office environment. It has been proven that plants provide more oxygen, increased creativity, and productivity. Due to the healing effect, absenteeism is low. Besides, plants also provide a pleasant atmosphere in the room. No reason not to put them down today!

Sitting Variation

Sitting in the same position for a long time is bad for your blood circulation and prevents fats from being broken down with weight gain as a result. Yet most of us do this daily, about eight hours a day, after which we sit on the couch for a while. If there are no standing workstations and meeting places at your office, make sure that there is sufficient variation in seating options. Take care of other postures by using lounge sofas, skippy balls, hammocks, seat cushions and so on.

Drink Lots Of Water

Another way to interrupt prolonged sitting is to drink enough water. Drink at least 2 litres in one day. You are already well on your way when you empty 2 bottles of water during your work. An additional advantage is that you have to get up regularly to go to the toilet. Your skin, hair, and kidneys will also be grateful for it. Avoid drinking coffee and black tea, as this drifts away moisture and causes sleep problems.

Lighting And Ventilation

The best way to work is with plenty of daylight, but make sure that your screen is not directly opposite a window to avoid annoying reflections. In autumn and winter, sufficient light must be created with artificial light at the workplace. The best thing is to use indirect light, so light that, for example, reflects off the ceiling. This way you have as little annoying reflection and shadow effect as possible.

Happy Interiors

The interior of an office can challenge you in many ways to move more. Staircases provide more movement (instead of a lift or escalator). Also, placing some game elements in an office such as table tennis, table football, etc, challenge employees to be more active. With a little creativity, you have plenty of options.

No Phones

Only use your land phones when you receive a call. If you want to speak to a colleague, walk to their desk instead. This way you burn a number of calories regularly and keep your condition up to standard.

Drink Herbal Teas

Green tea is ideal for your health. Green tea stimulates metabolism and digestion. In addition, green tea contains many vitamins, minerals, and antioxidants. If you drink a lot of green tea, you also have to walk up and down regularly, not only for water and tea bags but also to pee.

No Unhealthy Snacks

Never put a cookie jar or candy jar on your desk. The office often eats unconsciously. If you are busy typing, such a pot is empty before you realise it. A fruit basket on your desk is otherwise a good idea.


Improving your health needs little effort with these simple tips, start with small steps. And if you want to convince your boss to take this into account, refer to the proven benefits of increasing productivity and reducing absenteeism.



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