Work can be tough on your physical and mental health. Follow these expert tips to be healthier during the workday.

Do you work a full- or part-time job? Are you a gig worker or self-employed? Do you work from home or in an office environment? Whatever the case may be, you’ll find that every job comes with its own set of rewards and risks.

While some jobs may be more physically demanding than others, even jobs that require sitting at a desk all day can negatively impact the body. For example, if your neck or lower back have ever ached after a long day at your computer, you know all too well how true that can be.

Working carries mental health risks too. According to a recent study cited by Berkeley Executive Education, 76% of U.S. workers say they’ve experienced some kind of mental health-related issue because of work-related pressure in the last 12 months. And 51% say that the issue made it more difficult for them “to do their job well.”

If you want to stay healthy on the job these days, it means being proactive about taking care of your physical and mental health. Here are 10 ways to do that.

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1. Eat nutritious, well-balanced meals — in and out of the office.

It’s important to fuel your body with more than just coffee, vending machine fare, and whatever free pastries and pizza are up for grabs in the breakroom. And if you work remotely, that could include steering clear of all the tempting (and unhealthy) snack foods in your pantry or refrigerator.

Staying healthy at work starts with eating nutritious meals in and out of the office. That’s according to Erin Davis, chief clinical officer at Work Health Solutions and a certified adult-gerontology nurse practitioner and certified athletic trainer. And that’s important no matter what your job is.

Eating nutrient-rich foods helps support your:

• Immune system. That’s what helps you fight off those germs or infections floating around your office.
• Keeps the skin, teeth and eyes healthy.
• Lowers risk of heart disease, type 2 diabetes and some cancers.
• Mental health. Eating whole, unprocessed foods may help ward off symptoms of anxiety and depression.
• Body’s energy levels. That’s what gets you through the workday.

Need some help figuring out what and when to eat? Here are some ideas:

• Start your day with a healthy breakfast. It can help get your metabolism in gear and help your body burn more calories throughout the workday.
• Try planning your meals ahead of time. Prepare your workday lunches in advance so that they’re ready to grab and eat, instead of having to scramble to find something to eat each afternoon. Or heat up leftovers from the previous night’s meal.
• End your day with a healthy dinner.

And if you’re planning on snacking, reach for something healthy, such as fruits, vegetables or low-fat dairy.

2. Get the right amount of sleep.

Remember the last time you went to work after a good night’s sleep? If you felt like you were thinking more clearly, learning more and having an easier time controlling your emotions, it’s true, according to the Sleep Foundation.

The opposite is also true. Getting a bad night’s sleep can negatively affect your mood and job performance. If you don’t get enough sleep and nod off on the job, it could even be dangerous, if you drive for work or use heavy machinery. And if you work at a computer, not getting enough sleep can negatively impact your mental health. Research shows that there’s a link between lack of sleep and depression and anxiety.

The Sleep Foundation recommends getting at least 7 hours of sleep a night. If you find it hard to get 7 hours consistently, talk to your doctor. They can help you pinpoint the reasons why you may not be sleeping well and provide solutions.

3. Take a short midday break.

To avoid workplace burnout, Davis recommends taking a short break in the middle of the day to clear your head and stretch your legs (or sit down, if your job requires you to stand for long periods of time). She says that even just a 10-minute break can help you feel refreshed. Here are some ideas for your workday break:

• Do a brief guided meditation or breathing exercise via a smartphone app.
• Go for a walk.
• Grab a book and read a little bit.
• Set up a quick call with a friend or coworker.

4. Stretch before, during and after work.

Stretching is good for you regardless of what you do for a living. If your job is physically demanding — maybe you’re in construction or work at a moving company — Davis recommends spending a few minutes at the start of your workday stretching the muscles you’ll be engaging as you work. If you work at a desk, try stretching in the middle or end of the workday to prevent aches and pains in your shoulders, hips and lower back.

5. Create an ergonomic workstation.

If you work at a desk, setting up your desk and computer in a way that supports your posture will make you less likely to experience achiness later. The U.S. Department of Labor recommends:

• Keeping the top of your computer or monitor at eye level, which puts less strain on the neck.
• Keeping your feet flat on the floor while sitting at your desk. Your head and neck should be balanced and in line with your torso.
• Keeping your wrists and hands in line with your forearms when typing.

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6. Combat eyestrain by looking away from your screen periodically.

Now that you have your computer or monitor positioned at the right level, you’ll want to turn away from your screen to something across the room every 20 minutes, for at least 20 seconds, according to the American Academy of Ophthalmology. That’s because staring at a screen all day can cause digital eyestrain, which can cause symptoms like:

• Blurry vision
• Dry eyes
• Headaches
• Tearing or watery eyes

7. Take deep, full breaths throughout the day.

Davis recommends setting reminders on your calendar (or smartphone) to check in with your breathing and make sure you’re taking full, deep breaths. Deep breathing, she adds, helps protect against burnout and helps with proper blood flow, which are especially important if you’re sitting all day for work. (That deep-breathing exercise or meditation you did in #3 could be helpful here.) Something to watch out for: If you’re feeling anxious or stressed out, it can often lead to shallow breathing — and that can lead to further anxiousness.

8. Work outside? Protect yourself from the heat.

Depending on the climate or season you’re in, if you work outside, Davis recommends protecting yourself from the heat and harmful rays of the sun. You can do this by:

• Staying hydrated throughout the day. For a healthy person, that typically means drinking 4 to 6 cups of water during the day — but it could be more depending on your activity level.
• Wearing sun protective clothing and sunscreen. Use sunscreen with a sun protection factor of 15 or higher and reapply it at least every 2 hours, according to the Centers for Disease Control and Prevention.

It’s also a good idea to take breaks in the shade or inside whenever possible. Not protecting yourself from the sun and heat can cause dehydration and other serious health issues. For example, if you’re feeling weak or dehydrated while working, be sure to speak to your employer or seek emergency medical help.

9. Exercise during or outside of work.

If you spend most of your workday sitting, it’s important to get up and move around.

If you work remotely:

• Get up and walk around at a regular cadence (you can set an alarm on your smartphone).
• Move around often during meetings when you don’t have to be on camera.
• Take part of your lunch break to go for a jog or head to the gym.
• Take a phone call standing up or do a stretch while you’re on the call.

If you work in an office:

• Go over and talk to a colleague in person instead of calling them.
• Take the stairs instead of the elevator.
• Take the long way to the bathroom.

You’ll want to find time to exercise outside of work too. Research suggests that it’s good for your physical and mental health — especially as a way of dealing with depression and anxiety. Davis adds that regular exercise can even help protect against workplace burnout and lead to better sleep (see #2).

10. Know your job’s risks and how to stay safe.

Certain jobs have specific risks that other jobs don’t have. For example, if you are a construction worker and are exposed to loud noise regularly, it’s important to take proper precautions to protect your hearing. Or if your job requires you to handle dangerous chemicals, it’s important to wear the proper masks and clothes to protect you from them.

“Every employer should understand the exposures their workers are subjected to,” says Davis. If you have questions about your rights as a worker, the Occupational Safety and Health Administration’s website can be a great resource.

If you have any additional questions about how to stay healthy at work, it’s a good idea to ask your doctor, especially if you have any underlying health conditions. If you think your job may impact them, it’s important to speak up.

And if you’re dealing with stress, anxiety or even depression because of what you do for a living, talk to your doctor about treatment options. They can refer you to a mental health professional who can help you feel better.

See a provider where and when it works for you. Learn about our HealthiestYou telehealth membership that starts at $20/month, or call 1-844-211-7730 for more information.

This information is not compiled by UnitedHealthcare or any of its affiliates and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.

Sources:

American Academy of Ophthalmology. “Digital devices and your eyes.” November 27, 2023. Retrieved from https://www.aao.org/eye-health/tips-prevention/digital-devices-your-eyes

American Psychological Association. “That salad isn’t just good for your nutrition — it may help stave off depression.” June 1, 2023. Retrieved from https://www.apa.org/monitor/2023/06/nutrition-for-mental-health-depression

Berkeley Executive Education. “The impacts of poor mental health in business.” Retrieved from https://executive.berkeley.edu/thought-leadership/blog/impacts-poor-mental-health-business Accessed July 9, 2024

Centers for Disease Control and Prevention. “Benefits of healthy eating for adults.” February 14, 2024. Retrieved from https://www.cdc.gov/nutrition/php/resources/healthy-eating-benefits-for-adults.html

Centers for Disease Control and Prevention. “Sun exposure.” August 16, 2022. Retrieved from https://wwwnc.cdc.gov/travel/page/sun-exposure

Cleveland Clinic. “Hyperventilation syndrome.” March 29, 2023. Retrieved from https://my.clevelandclinic.org/health/diseases/24860-hyperventilation-syndrome

Cureus. “Role of physical activity on mental health and well-being: a review.” January 2023. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9902068/

Harvard Health Publishing. “How much water should you drink?” May 22, 2023. Retrieved from https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink

Harvard T.H. Chan School of Public Health. “Nutrition and immunity.” Retrieved from https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity/ Accessed July 9, 2024

Nutrients. “Snacking consumption among adults in the United States: a scoping review.” March 25, 2023. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10097271/

Rush University. “Why you should eat breakfast.” Retrieved from https://www.rush.edu/news/why-you-should-eat-breakfast Accessed July 9, 2024

Sleep Foundation. “How much sleep do you need?” May 13, 2024. Retrieved from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Sleep Foundation. “The link between sleep and job performance.” November 3, 2023. Retrieved from https://www.sleepfoundation.org/sleep-hygiene/good-sleep-and-job-performance

University of Maryland Medical Systems. “The connection between not getting enough sleep and mental health.” March 15, 2023. Retrieved from https://health.umms.org/2023/03/15/sleep-deprivation-mental-health/

University of Michigan. “Time to move.” Retrieved from https://hr.umich.edu/benefits-wellness/health-well-being/mhealthy/faculty-staff-well-being/physical-activity/time-move Accessed July 9, 2024

U.S. Department of Labor: Occupational Safety and Health Administration. “Computer workstations eTool.” Retrieved from https://www.osha.gov/etools/computer-workstations Accessed July 9, 2024.

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